Cable Down-Up Twist

First Of All Thanks For Landing This Article, If You Are Searching for How To Do Cable Down-Up Twist Properly Then We Must Say You Are In The Right Place. So, Without Getting Into The Query Less Directly Jump On The Cable Down-Up Twist

Exercise Details:

  1. Force: Pull
  2. Important stabilizers: Anterior Deltoid, Lateral Deltoid, Posterior Deltoid, Rectus Abdominis, Erector Spinae, Clavicular (Upper) Pectoralis Major
  3. Synergists: Adductor Magnus, Adductor Longus, Adductor Brevis, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracic, Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
  4. Target muscles: Internal and External Obliques
  5. Mechanics: Isolation

How To Do Cable Down-Up Twist?

  1. Attach a handle (stirrup) to a low cable pulley.
  2. Grasp the stirrup with both hands.
  3. You can either interlace your fingers or place one hand over the other.
  4. Step back so that the cable is pulled taut.
  5. Turn your lower body until your feet are facing away from the pulley, and position your feet so that they are staggered.
  6. Straighten your arms.
Cable Down-Up Twist

Execution:

  1. Keeping your arms straight and shoulders locked in place.
  2. Exhale as you rotate your torso and pull the stirrup in a diagonally upward motion until your torso faces away from the pulley and your hands are raised above your head.
  3. Hold for a count of three.
  4. Inhale as you reverse the movement and return to the starting position, with your lower body still facing away from the pulley.
  5. Repeat the exercise on your opposite side.
  6. Repeat for the prescribed number of repetitions.

Some Tips:

  1. Keep your lower body facing away from the pulley, your arms straight and your shoulders locked in place.
  2. This will ensure that most of the movement comes from the rotation of your torso/spine.
  3. Try to reduce the amount of rotation that occurs in your hips.
  4. Keep the movement under control.
  5. Use the cable down-up twist to strengthen and stabilize your core, and to strengthen the rotational movement pattern of your torso.
  6. It’s a good idea to stop and hold the stirrup for a few seconds halfway through some reps.
  7. This will help to improve your torso’s ability to resist rotational forces.
  8. Ensure the cable is taut throughout the movement.

How To Do Cable Down-Up Twist Video:

  • Unfortunately, I couldn’t find any decent video demonstrations of the cable down-up twist. In the video below, you will learn how NOT to do the exercise.
  • Notice that he is not keeping his lower body facing away from the pulley.
  • He’s also not keeping his arms straight and his shoulders locked in place. There is therefore minimal rotational movement in his torso.
  • As a result, instead of working his obliques, he is mainly working his shoulders.
Cable Down-Up Twist
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