Cable Russian Twists

Cable Russian Twists is a strength – horizontal trunk rotation exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques
Secondary muscles: Gluteus maximus, Deltoid, Transversus abdominis
Exercise type: Strength – horizontal trunk rotation

Exercise technique

Cable
Set the handle at medium height.
Ball
Rest your upper back on the ball, side-on to the cable.
Bridge
Plant your feet wide and raise your hips into a straight head-to-knee line.
Grip
Hold the handle above your chest with both arms extended.
Rotate
Turn your chest away from the pulley under control.
Balance
Maintain hip height and follow the ball with small shoulder movement.
Return
Turn slowly toward the cable line, then change setup for the other side.

Key technique points

Set the cable in the same plane as your hands.
Keep hips high.
Use a wide foot stance.
Rotate your arms with your chest.
Align neck and upper back.
Shorten the quarter-turn according to your control.

Common mistakes

Dropping the hips

Do not lose the bridge line during rotation.

Rotating only the arms

Do not move the handle side to side at the shoulders while your chest stays still.

Losing the ball

Do not roll shoulder support off the ball.

Twisting the lower back

Do not force chest rotation into the lower spine.

Collapsing the knees

Do not lose foot support during the pivot.

Releasing the cable

Do not let the pulley jerk you on the return.

Frequently asked questions