One-Arm High-Pulley Cable Side Bends

One-Arm High-Pulley Cable Side Bends is a strength - lateral flexion with a fixed arm 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: Quadratus lumborum, Transversus abdominis
Exercise type: Strength - lateral flexion with a fixed arm

Exercise technique

Pulley
Attach a single handle to the highest pulley.
Side stance
Stand sideways to the tower and take an underhand grip with the nearer hand.
Arm
Bring your elbow to your side and fix the handle near your shoulder.
Base
Set your feet hip-width apart and place your free hand on your hip.
Bend
Maintain your arm angle and bring your ribs toward your pelvis on the same side.
Pause
Squeeze briefly without shifting your hips.
Return
Slowly stand upright without unloading the resistance.

Key technique points

Keep your elbow in a fixed position.
Use your free hand to monitor pelvic movement.
Keep your chest facing forward.
Use a small side-bending range.
Keep the cable away from your neck.
Do not let the weight stack rest.

Common mistakes

Pulling down with the arm

Do not turn the side bend into a lat pulldown.

Shifting the hips

Do not move your entire body sideways instead of bringing your ribs and pelvis together.

Folding forward

Do not add uncontrolled forward bending to the lateral flexion.

Overstretching

Do not let the cable pull you beyond your comfortable side-bending limit on the return.

Raising the shoulder

Do not disrupt the fixed arm position and bring the load toward your neck.

Releasing the resistance

Do not let the plates collide and release tension as you stand upright.

Frequently asked questions