Cable Seated Twist
Also known as: seated cable twist
Skip the guesswork: Cable Seated Twist leans on unbroken cable tension for midsection control under load.
How to do Cable Seated Twist
- Sit on a cable machine with your feet flat on the ground and your knees slightly bent.
- Hold the cable handle with both hands and extend your arms straight in front of you.
- Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body.
- Pause for a moment at the end of the range of motion, then slowly rotate back to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Cable Seated Twist Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Seated Twist Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Cable Seated Twist
Swap Cable Seated Twist For
Cable Seated Twist — Frequently Asked Questions
How do you do the Cable Seated Twist?
Sit on a cable machine with your feet flat on the ground and your knees slightly bent. Hold the cable handle with both hands and extend your arms straight in front of you. Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Seated Twist work?
The Cable Seated Twist primarily targets the abs. It is classified as a core exercise and is performed with a cable machine.
How many sets and reps of the Cable Seated Twist should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Seated Twist good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Seated Twist?
Try the Side Bridge V. 2, Otis Up or the Crunch (on Stability Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Cable Seated Twist the same as the seated cable twist?
Yes. The Cable Seated Twist is also commonly called the seated cable twist. Different gyms and training programs label it differently, but "seated cable twist" refer to this same movement.
