Seated Cable Twist

준비 자세

1. 01Set a cable to about shoulder height while seated and attach a single handle.
2. 02Sit sideways to the stack on a bench with feet planted wide for stability.
3. 03Grip the handle with both hands, arms extended in front of the chest.
4. 04Sit tall, brace, and take the slack out of the cable.

수행

1. 01Rotate the torso away from the stack, sweeping the arms in a horizontal arc.
2. 02Keep the arms straight so the obliques move the load.
3. 03Pause briefly at the end of the rotation.
4. 04Rotate back toward the stack slowly, resisting the pull the whole way.

체크포인트

• -Hips and knees stay pointed forward; only the torso rotates.
• -Arms remain extended at chest height for every rep.
• -The torso stays tall with no side lean into the turn.
• -The eccentric is as controlled as the working phase.

흔한 실수

• -Turning the whole body from the hips so the obliques barely work.
• -Bending the elbows and rowing the cable across.
• -Using a stack so heavy the movement becomes a jerk.
• -Letting the cable whip the torso back to the start.