Male model ex_QO6DPM

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Cable

Cable Twist (Up-Down)

beginnerstrength

Cable Twist (Up-Down) is a beginner isolation strength exercise that works the abs (waist), with the shoulders assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Cable
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Obliques

Secondary muscles

Abdominals · Rectus Abdominis
Shoulders · Deltoids

How to do Cable Twist (Up-Down)

Stand sideways to the cable machine with your feet shoulder-width apart. Attach a handle to the high pulley and grasp it with both hands, arms extended diagonally along the cable.
Twist your torso down and across your body, pulling the handle down towards your opposite hip while keeping your arms straight.
Slowly return to the starting position with control.
Repeat for the desired number of repetitions, then switch sides.

Form tips

Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
Exhale as you twist away from the machine and inhale as you return to the starting position.
Minimize hip twisting to focus on engaging your obliques and core during the twist.

Cable Twist (Up-Down) alternatives

Barbell Seated Twist

Abs · beginner

Dumbbell v-Up

Abs · intermediate

Barbell Standing Twist

Abs · intermediate

Russian Twist

Abs · intermediate

More abs exercises

Cable Twist

Abs · beginner

Russian Twist With Medicine Ball

Abs · intermediate

Plate Standing Twist

Abs · intermediate

Plate Russian Twist

Abs · intermediate

Dumbbell Decline Sit-Up

Abs · intermediate

Landmine Russian Twist

Abs · intermediate

Seated V Up

Abs · beginner

Landmine Oblique Twist

Abs · intermediate

Cable Twist (Up-Down) FAQ

What muscles does Cable Twist (Up-Down) work?

Cable Twist (Up-Down) mainly works the abs in the waist (Obliques). The shoulders work as secondary muscles.

What equipment do you need for Cable Twist (Up-Down)?

You need a cable.

How many sets and reps of Cable Twist (Up-Down) should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Cable Twist (Up-Down) good for beginners?

Yes. Cable Twist (Up-Down) is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Cable Twist (Up-Down) burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Cable Twist (Up-Down)?

Other exercises for the abs include Barbell Seated Twist, Dumbbell v-Up, Barbell Standing Twist and Russian Twist.

For developers

Use Cable Twist (Up-Down) in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QO6DPM" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QO6DPM",
  "name": "Cable Twist (Up-Down)",
  "model": "male",
  "target": "Abs",
  "equipment": "Cable",
  "media": {
    "mp4": "https://…/ex_QO6DPM/mp4-720.mp4?…",
    "poster": "https://…/ex_QO6DPM/poster.jpg?…"
  }
}