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
- Force: Pull
- Important stabilizers: Anterior Deltoid, Lateral Deltoid, Posterior Deltoid, Rectus Abdominis, Erector Spinae, Clavicular (Upper) Pectoralis Major
- Synergists: Adductor Magnus, Adductor Longus, Adductor Brevis, Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracic, Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
- Target muscles: Internal and External Obliques
- Mechanics: Isolation
How To Do Cable Down-Up Twist?
- Attach a handle (stirrup) to a low cable pulley.
- Grasp the stirrup with both hands.
- You can either interlace your fingers or place one hand over the other.
- Step back so that the cable is pulled taut.
- Turn your lower body until your feet are facing away from the pulley, and position your feet so that they are staggered.
- Straighten your arms.
- Keeping your arms straight and shoulders locked in place.
- 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.
- Hold for a count of three.
- Inhale as you reverse the movement and return to the starting position, with your lower body still facing away from the pulley.
- Repeat the exercise on your opposite side.
- Repeat for the prescribed number of repetitions.
- Keep your lower body facing away from the pulley, your arms straight and your shoulders locked in place.
- This will ensure that most of the movement comes from the rotation of your torso/spine.
- Try to reduce the amount of rotation that occurs in your hips.
- Keep the movement under control.
- Use the cable down-up twist to strengthen and stabilize your core, and to strengthen the rotational movement pattern of your torso.
- It’s a good idea to stop and hold the stirrup for a few seconds halfway through some reps.
- This will help to improve your torso’s ability to resist rotational forces.
- 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.