A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Finisher
3m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Intermediate
Improves rotational strength and tones the waistline.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Set a cable at shoulder height.
- 2.Pull the handle diagonally across your body.
- 3.Rotate your torso with control and return slowly.
Pro Tips
- •Keep arms slightly bent.
- •Rotate using your torso, not just arms.
- •Exhale on the downward chop.
Equipment
Cable Machine
Safety
Avoid twisting the knees.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.