Cable Judo Flip

Cable Judo Flip is a beginner-level compound in the strength category that primarily works the abs. It is performed with cable.

How to do it

1. 1Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
2. 2Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
3. 3Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
4. 4Return to the starting position and repeat until failure.
5. 5Then, reposition and repeat the same series of movements on the opposite side.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.