One-Arm High-Pulley Cable Side Bends

One-Arm High-Pulley Cable Side Bends demonstration

How to Perform

1. 1Connect a standard handle to a tower. Move cable to highest pulley position.
2. 2Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
3. 3Pull down cable until elbow touches your side and the handle is by your shoulder.
4. 4Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
5. 5Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
6. 6Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
7. 7Repeat to failure.
8. 8Then, reposition and repeat the same series of movements on the opposite side.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps