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Cable Side Bend

IntermediateStrengthTier T3

You stand sideways to a low cable and hold a D-handle in the hand nearest it. You bend sideways at the waist away from the cable, then return upright with control.

Targets: Thoracic Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Switch sides to repeat.
  • Check the cable height and the handle attachment before you start.
  1. A man standing upright beside a low cable tower, feet hip-width apart, gripping a D-handle on a taut low cable in his right hand at his side, his left hand at his left side.

    Step 1 of 3

    Set the cable to its lowest position and attach a D-handle. Stand sideways to the cable with your feet hip-width apart, grip the handle in your near hand at your side and stand tall.

  2. The same man, bent sideways at the waist to his left, away from the cable tower, still gripping the D-handle on the taut cable in his right hand.

    Step 2 of 3

    Bend sideways at your waist to the left, away from the cable, leaning your torso to the far side while the cable stays taut.

  3. A man standing upright beside a low cable tower, feet hip-width apart, gripping a D-handle on a taut low cable in his right hand at his side, his left hand at his left side.

    Step 3 of 3

    Set the cable to its lowest position and attach a D-handle. Stand sideways to the cable with your feet hip-width apart, grip the handle in your near hand at your side and stand tall.

Safety Information

Stand tall before you start to bend, and keep your feet fixed where they are. Bend only as far as your own mobility allows and return upright under control; do not let the cable pull you back up. If you have a back or spine condition, or have had recent abdominal or spinal surgery, ask a physical therapist or physician before trying this exercise, because it loads the trunk through a sideways-bending range against cable tension. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.