Build an Unstoppable Core with Elite Cable Abs Training

Primary Target Area

Rectus Abdominis (Primary), External Obliques, Internal Obliques

How to Perform

1. Step 1: Attach a rope handle to a high pulley. Kneel a few feet in front of the stack, grasp the rope ends, and pull them down so your hands are positioned near your forehead or temples.
2. Step 2: Keeping your hips stationary and high, exhale and flex your spine to pull your elbows down toward your mid-thighs using your abdominal strength.
3. Step 3: Pause at the bottom of the movement, forcefully contracting your abs and ensuring your chin is tucked toward your chest.
4. Step 4: Slowly return to the starting position, allowing the weight to pull your torso back up while maintaining constant tension on the core throughout the ascent.

Recommended Sets & Reps

3-4 sets of 12-15 reps for hypertrophy and core definition. Use a controlled 2-1-2 tempo (2 seconds down, 1 second squeeze, 2 seconds up).

Primary Target Area

External Obliques, Internal Obliques, Rectus Abdominis, Transverse Abdominis, Serratus Anterior, Anterior Deltoid

How to Perform

1. Step 1: Set the cable pulley to a high position and stand sideways to the machine with feet shoulder-width apart; grasp the handle with both hands and extend your arms toward the pulley.
2. Step 2: Engage your core and pull the cable diagonally downward across your body toward the opposite hip, rotating your torso and pivoting your trailing foot to protect the knee.
3. Step 3: Pause briefly at the bottom of the range of motion, focusing on a deep contraction in the obliques while keeping your arms relatively straight and chest up.
4. Step 4: Control the weight as you slowly return to the starting position, resisting the pull of the cable to maintain tension throughout the eccentric phase.

Recommended Sets & Reps

3-4 sets of 10-15 reps per side for core stability and hypertrophy. Focus on a controlled 2-1-2 tempo rather than using momentum.

Primary Target Area

Internal and External Obliques, Rectus Abdominis, Transverse Abdominis, Gluteus Medius, Serratus Anterior, Rotator Cuff

How to Perform

1. Step 1: Stand perpendicular to a cable machine or resistance band anchor. Hold the handle with both hands at the center of your chest, feet shoulder-width apart, and knees slightly bent in an athletic stance.
2. Step 2: Brace your core and exhale as you push the handle straight out in front of your chest until your arms are fully extended, resisting the cable's attempt to rotate your torso toward the anchor.
3. Step 3: Hold the fully extended position for 2 seconds, maintaining a neutral spine and ensuring your shoulders and hips remain perfectly square to the front.
4. Step 4: Inhale and slowly pull the handle back to the starting position at the center of your chest under strict control, resisting any sudden jerking or rotation.

Recommended Sets & Reps

3 sets of 10-12 reps per side for core stability and anti-rotational endurance. Focus on a slow tempo (e.g., 2 seconds out, 2-second pause, 2 seconds back) rather than heavy resistance.