One-Arm High-Pulley Cable Side Bends

One-Arm High-Pulley Cable Side Bends is a beginner-level isolation in the strength category that primarily works the abs. It is performed with cable.

How to do it

1. 1Connect a standard handle to a tower. Move cable to highest pulley position.
2. 2Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
3. 3Pull down cable until elbow touches your side and the handle is by your shoulder.
4. 4Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
5. 5Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
6. 6Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
7. 7Repeat to failure.
8. 8Then, 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

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •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.