How to do the Cable Standing Russian Twist
Primary: Obliques · also works Core, Upper Back, Shoulders.
The Cable Standing Russian Twist is a dynamic exercise targeting the obliques and involves rotational movement of the torso using a cable machine. This exercise helps improve core strength, stability, and rotational power, making it beneficial for athletes and individuals looking to enhance their overall core conditioning.
Step by step
- 1
Set up a cable machine with a rope or D-handle attachment and adjust it to chest height.
- 2
Stand perpendicular to the machine with your feet shoulder-width apart, grasp the handle with both hands, and keep your arms extended.
- 3
Engage your core and rotate your torso to pull the handle across your body, then slowly return to the starting position.
Coaching cues
- Keep your hips stable and avoid moving them during the twist.
- Maintain a slight bend in your knees for stability.
- Focus on using your core muscles to drive the movement rather than your arms or shoulders.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Cable Standing Russian Twist alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Standing Russian Twist work?
Primary: Obliques. Secondary: Obliques, Core, Upper Back, Shoulders
How many sets and reps of Cable Standing Russian Twist should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Standing Russian Twist?
Same movement pattern, different equipment: Pallof Press, Cable Wood Chop, Bicycle Crunch, Plank Shoulder Tap, Russian Twist, Side Plank.
Is the Cable Standing Russian Twist good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.