1. Setting Up:
- Adjust the cable machine's pulley to a low or mid-height setting.
- Attach the handle to the cable.
2. Starting Position:
- Stand sideways next to the cable machine, with your feet shoulder-width apart.
- Grasp the handle with both hands, using an overhand grip (palms facing down).
- Step away from the machine until you feel tension in the cable. Your arms should be extended in front of you at about chest height.
- Engage your core and keep a straight posture.
3. The Twist:
- Rotate your torso away from the cable, pulling the handle across your body.
- Your arms should stay slightly bent as you twist. Move your hips and shoulders in unison to maintain good alignment.
- Exhale as you twist to add force to the movement.
4. Return to Start:
- Slowly return to the starting position, allowing the cable to pull your arms back to the initial position.
- Inhale as you come back to the start, maintaining control of the movement.
5. Repetitions:
- Perform 10-15 repetitions on one side before switching to the other side.
- Ensure to maintain a steady rhythm and avoid jerky movements.
6. Tips:
- Keep your feet planted firmly on the ground.
- Avoid leaning too far back or forward; maintain an upright posture throughout the exercise.
- Engage your core muscles to stabilize your body during the twist.
7. Cooldown:
- After completing the desired sets, take a moment to stretch your oblique muscles gently.
