Things You'll Need:
- Cable machine
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Step 1
Adjust a cable machine so the cable is in a low position. Select the amount of weight you want to lift. If you don't know the strength of your obliques, begin with a relatively low weight. Once you're comfortable with your form in the cable side bend, you can increase the weight.
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Step 2
Stand a couple of feet from the machine with your feet a little more than hip-width apart. Keep your knees slightly flexed and your back in a neutral position.
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Step 3
Bend at the waist to grasp the cable, keeping your legs and hips in the same position.
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Step 4
Lift the weight by contracting the oblique muscle on the side opposite to the arm holding the cable. Exhale as you contract the muscle and keep your arm straight to ensure that your oblique is lifting the weight rather than your arm or shoulder muscles.
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Step 5
Remain in the contracted position for one breath. Slowly lower the weight to the starting position, keeping your oblique muscle engaged during the entire exercise.
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Step 6
Repeat the cable side bend on this side 12 to 15 times before completing a set on the other side.
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Step 7
Complete two to three sets of the cable side bend exercise to fully work your obliques. You can increase the weight each time to give yourself more of a challenge. Alternatively, you can start with a heavier weight and reduce it slightly for each set.
