One-Arm High-Pulley Cable Side Bends

How to do it

1. 01Connect a standard handle to a tower. Move cable to highest pulley position.
2. 02Stand with side to cable. With one hand, reach up and grab handle with underhand grip.
3. 03Pull down cable until elbow touches your side and the handle is by your shoulder.
4. 04Position feet hip-width apart. Place free hand on hip to help gauge pivot point.
5. 05Keep arm in static position. Contract oblique to bring the weight down in a side crunch.
6. 06Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set.
7. 07Repeat to failure.
8. 08Then, reposition and repeat the same series of movements on the opposite side.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.