Your obliques wrap the sides of your midsection and do three jobs: they rotate your torso, bend it sideways, and keep it from twisting when something pulls on it. Most lifters train them with crunches and Russian twists, and both work fine. A bodyweight twist has almost no load behind it, so it’s hard to progress, and a weighted twist usually turns into swinging a plate around with your arms.
A cable fixes that. The stack gives you a measurable load that pulls at a fixed angle, so you can add 5 lbs next week and know exactly what you did. You can also put the pulley high, low, or at chest height, which lets you train rotation, side bending, and anti-rotation as separate qualities. Dumbbells can’t do that, because gravity only pulls one way.
Below are the 6 cable exercises I’d actually program for the obliques, from the woodchop to the Pallof press. If you want the whole midsection on a cable, see our cable ab exercises roundup. If you’d rather skip the machine for the Pallof press or the twist, we’ve got Pallof press alternatives and Russian twist alternatives. Each pick gets how-to steps and a demo video, followed by a sample workout and a quick look at the anatomy.
Table of Contents
- 1 The 6 Best Cable Oblique Exercises
- 2 Cable-Only Oblique Workout
- 3 Oblique Anatomy
- 4 Frequently Asked Questions
- 4.1 How often should I train obliques with cables?
- 4.2 What rep range is best for cable oblique exercises?
- 4.3 Will cable side bends make my waist thicker?
- 4.4 Are cable woodchops better than Russian twists?
- 4.5 Can I build my obliques with only cables?
- 4.6 Should beginners do woodchops or the Pallof press first?
- 5 Final Thoughts
- 6 References
- 7 Other Muscle Groups Exercises
- 7.1 The 7 Best Medial Head Tricep Exercises
- 7.2 The 7 Best Middle Trap Exercises
- 7.3 The 8 Best Lateral Head Tricep Exercises
- 7.4 The 8 Best Short Head Bicep Exercises
- 7.5 The 8 Best Rear Delt Exercises
- 7.6 The 7 Best Long Head Bicep Dumbbell Exercises
- 7.7 The 9 Best Short Head Bicep Dumbbell Exercises
- 7.8 The 8 Best Long Head Bicep Exercises
- 7.9 The 7 Best Cable Glute Exercises
- 7.10 The 9 Best Side Delt Exercises for Broader Shoulders
- 7.11 The 7 Best Outer Quad Exercises for Bigger Outer Thighs
- 7.12 The 7 Best Lower Trap Exercises
- 7.13 The 8 Best Bicep Cable Exercises
- 7.14 The 8 Best Rear Delt Bodyweight Exercises
- 7.15 The 8 Best Long Head Tricep Exercises
The 6 Best Cable Oblique Exercises
- High-to-Low Cable Woodchop
- Low-to-High Cable Woodchop
- Cable Pallof Press
- Cable Side Bend
- Half-Kneeling Cable Lift
- Kneeling Cable Oblique Crunch
1. High-to-Low Cable Woodchop
Benefits of the High-to-Low Cable Woodchop
This is the first oblique exercise I’d teach on a cable. You start with the handle high on one side and pull it diagonally down across your body, so your obliques rotate your torso against a load that stays on the whole way down. Most people feel it in the side of the waist opposite the machine, which is the external oblique doing its job.
My opinion: the woodchop gets overcoached. People obsess over pivoting every joint perfectly, and the result is a stiff, slow rep. Let your hips and back foot turn a bit, keep your arms mostly straight, and drive the rotation from your torso. If your shoulders are doing the pulling, the weight is too heavy.
How to Perform the High-to-Low Cable Woodchop
- Attach a rope or single handle to the cable and move the pulley to its highest position.
- Stand sideways to the machine with your feet shoulder-width apart, and grab the handle with both hands.
- Step out until the cable has tension, with your arms extended toward the pulley.
- Pull the handle diagonally down across your body, rotating through your torso and letting your back foot pivot.
- Pause at your opposite hip, then let the handle travel back up slowly and finish all your reps before switching sides.
Equipment: cable machine, single handle or rope. I run this for 3 sets of 10 to 12 reps per side.
This video from Matt Klingler shows how to perform the high-to-low cable woodchopper.
2. Low-to-High Cable Woodchop
Benefits of the Low-to-High Cable Woodchop
Flip the angle and you get a different exercise. The low-to-high chop starts with the pulley near the floor and finishes with your arms across your body and above your shoulder, so you drive up through the opposite side of the trunk. It feels more like a throw than a pull, and it ties your hips, obliques, and shoulders together in one rotating line.
I like it as the second woodchop in a session because it fixes a gap the high-to-low version leaves. Chopping down is easy to cheat with your lats. Lifting up against the pulley makes you rotate and extend through the torso, and you need to brace to keep your lower back from doing the work. Start lighter than you think. This one gets sloppy fast.
How to Perform the Low-to-High Cable Woodchop
- Attach a rope or single handle to the cable and move the pulley to its lowest position.
- Stand sideways to the machine with your feet shoulder-width apart, and grab the handle with both hands near the pulley.
- Step out until the cable has tension, with your knees slightly bent.
- Pull the handle diagonally up and across your body, turning your torso and back foot as your arms finish above the opposite shoulder.
- Lower it back down under control, then switch sides after your last rep.
Equipment: cable machine, single handle or rope. I run this for 3 sets of 8 to 10 reps per side, and it usually takes a lighter stack than the high-to-low version.
This video from Discovery Learning shows how to perform the low-to-high cable woodchop.
3. Cable Pallof Press
Benefits of the Cable Pallof Press
The Pallof press is the odd one on this list, because your obliques barely move. The cable tries to rotate you toward the stack, and your obliques fight to keep your torso square. That’s anti-rotation, and it’s the job your obliques do most often outside the gym, whenever you carry a bag on one side or press a heavy dumbbell with one arm.
I’d rank it the best exercise here for beginners, since it’s hard to get wrong and easy to progress with a longer hold or a heavier stack. The mistake I see is people leaning away from the cable to make it easier. Stay tall and let the weight pull you. If you can’t resist the pull for a 5 second hold, drop the weight.
How to Perform the Cable Pallof Press
- Attach a single handle to the cable and move the pulley to chest height.
- Stand sideways to the machine with your feet shoulder-width apart, and hold the handle against your chest with both hands.
- Step out until the cable pulls you toward the stack, with your knees slightly bent.
- Press the handle straight out in front of you until your arms are fully extended, and hold for 2 to 5 seconds.
- Bring it back to your chest under control and finish your reps before turning around to the other side.
Equipment: cable machine, single handle. I run this for 3 sets of 8 to 10 presses per side, with a hold on each rep.
This video from OPEX Fitness shows how to perform the standing cable Pallof press.
Want the Pallof press without a cable stack? Try our Pallof press alternatives guide.
4. Cable Side Bend
Benefits of the Cable Side Bend
The side bend is the simplest oblique exercise in the gym: you hold a handle at your side and bend toward the cable, then come back up. The obliques on the working side do the lifting, and the quadratus lumborum next to your spine helps. It’s the best pick here for loading lateral flexion heavy.
There’s an old gym myth that side bends make your waist blockier. For most lifters that’s overblown, because 3 sets of 12 to 15 on a cable won’t thicken your waist much more than your other ab work does. If your ab volume is already high, keep this to 2 sets and see how you look in a month. The cable beats a dumbbell here because the tension stays on at the top, where a dumbbell would just hang from your hand.
How to Perform the Cable Side Bend
- Attach a single handle to the cable and move the pulley to its lowest position.
- Stand sideways to the machine, about an arm’s length away, and hold the handle in the hand nearest to it.
- Stand tall with your hips and chest facing forward.
- Bend sideways away from the machine as far as your range allows, then squeeze your obliques to pull your torso back upright.
- Finish your reps on one side, then turn around and do the other.
Equipment: cable machine, single handle. I run this for 3 sets of 12 to 15 reps per side.
This video from Testosterone Nation shows how to perform the cable side bend.
5. Half-Kneeling Cable Lift
Benefits of the Half-Kneeling Cable Lift
This is a lift in the old physical therapy sense: you kneel on one knee, hold a low cable, and bring it diagonally up across your body. The half-kneeling position removes your legs from the equation, so your trunk has to do the work, and your glute on the down knee has to stay tight to keep your pelvis from shifting.
I’d choose it over a standing woodchop when someone’s lower back gets cranky or their hips are tight. Kneeling cuts the sway you can get away with standing. It’s also the exercise here that carries over best to sports and to overhead pressing, because it trains your core and shoulder together. Expect to use much less weight than on a standing chop.
How to Perform the Half-Kneeling Cable Lift
- Attach a single handle to the cable and move the pulley to its lowest position.
- Kneel on the knee farthest from the machine, with the other foot flat on the floor and your torso upright.
- Hold the handle with both hands near the outside hip closest to the machine.
- Lift the handle diagonally up and across your body to above the far shoulder, keeping your hips and ribs square.
- Lower it back to your hip slowly, then finish all your reps before switching sides and knees.
Equipment: cable machine, single handle, a pad for your knee. I run this for 3 sets of 8 to 10 reps per side.
This video from Movement As Medicine shows how to perform the half-kneeling cable lift.
6. Kneeling Cable Oblique Crunch
Benefits of the Kneeling Cable Oblique Crunch
This takes the regular kneeling cable crunch and adds a side bend, so one oblique shortens while the other stretches. Your hands hold a rope or handle beside your head, and you crunch your elbow toward the opposite hip. The abs and obliques both work, and the obliques work harder than on a straight crunch.
I’ll say what I tell everyone about loaded crunches. Most people pull with their arms and hips and go too heavy. The movement should come from your ribcage curling toward your pelvis. Stay in the 12 to 15 rep range, and if you notice your hips dropping back with each rep, you’re over-loading it. For the straight-ahead version, our crunch alternatives guide has more options.
How to Perform the Kneeling Cable Oblique Crunch
- Attach a rope to the cable and move the pulley to its highest position.
- Kneel facing the machine, and hold the rope beside one ear with the cable tight.
- Keep your hips still and crunch down and slightly to the side, bringing your elbow toward the opposite hip.
- Squeeze the working oblique at the bottom, then return to the top under control.
- Finish your reps on one side, then switch.
Equipment: cable machine, rope attachment, a pad for your knees. I run this for 3 sets of 12 to 15 reps per side.
This video from OPEX Fitness shows how to perform the kneeling oblique cable crunch.
Cable-Only Oblique Workout
Here’s a 20 to 25 minute oblique session built from the list above. Run it at the end of a lower body or full body day, 1 to 2 times per week. Rest about 60 seconds between sets.
| Exercise | Sets | Reps |
|---|---|---|
| Cable Pallof Press | 3 | 8 to 10 per side, 3 second hold |
| High-to-Low Cable Woodchop | 3 | 10 to 12 per side |
| Half-Kneeling Cable Lift | 2 | 8 to 10 per side |
| Cable Side Bend | 3 | 12 to 15 per side |
| Kneeling Cable Oblique Crunch | 2 | 12 to 15 per side |
The Pallof press goes first because it’s the most technical and you want fresh trunk muscles for it. Rotate the low-to-high chop in for the high-to-low chop every few weeks. When the top reps feel easy on every exercise, add one plate on the stack, not an extra set.
Oblique Anatomy
You have two layers of obliques on each side. The external oblique is the outer one and runs down and forward from your lower ribs, like you’re sliding your hands into front pockets. When one side contracts, it bends you to the same side and rotates your torso to the opposite side.
The internal oblique sits right underneath and runs the other way, up and forward. It rotates you to the same side. So when you turn right, your left external oblique and your right internal oblique work together. That’s why woodchops feel like they hit both sides of the waist.
Beyond rotation, both layers also resist it, which is the Pallof press. A study from Western Kentucky University recorded muscle activity in the obliques and other trunk muscles during rotational and anti-rotational Pallof press variations. Activation of the obliques differed depending on which version the lifters did, so it’s worth including both types of work. Your quadratus lumborum, a muscle beside your lumbar spine, assists in side bending, and your transverse abdominis braces the trunk through all of it.
If your obliques still lag after a few months, our grow underdeveloped obliques guide covers more angles, and the plank alternatives page has bodyweight options for the same job.
Frequently Asked Questions
How often should I train obliques with cables?
Twice a week is plenty for most lifters. Your obliques get worked by squats, deadlifts, and overhead pressing, so they don’t need as much direct volume as a muscle like your biceps. Aim for 6 to 10 hard sets per week across the exercises in this list.
What rep range is best for cable oblique exercises?
I like 8 to 12 reps for the rotational exercises like the woodchop and lift, and 12 to 15 for side bends and crunches. The Pallof press is better judged by hold time, 2 to 5 seconds per rep, than by a rep count.
Will cable side bends make my waist thicker?
Probably a little, if you train them heavy. Obliques are muscles like any other, and they grow with load. Whether you like that look is up to you. If you want a narrower waist, stick to the Pallof press, the lift, and light woodchops, and skip heavy side bends.
Are cable woodchops better than Russian twists?
For loading, yes. A cable has a clear weight you can add to, and the cable keeps tension through the whole rep. A Russian twist is easier on the equipment side, which is why people still do it. If you only have a floor, our Russian twist alternatives guide covers the options.
Can I build my obliques with only cables?
Yes. Between the woodchops, the Pallof press, the side bend, and the crunch, you can train rotation, anti-rotation, side bending, and flexion, which covers everything your obliques do. The only gap is bodyweight core work like hanging knee raises, which I’d add if you have a bar.
Should beginners do woodchops or the Pallof press first?
The Pallof press. It’s easier to learn and it teaches you to brace your trunk, which makes the woodchop safer later. Give it 3 or 4 weeks, then add the high-to-low chop with a light weight.
Final Thoughts
If I could only keep three of these, I’d keep the Pallof press, the high-to-low woodchop, and the side bend. Between them you cover anti-rotation, rotation, and side bending with the least equipment fuss. The half-kneeling lift is the one I’d add if your back or hips complain on standing chops, and the oblique crunch is a good finisher when you want to chase a burn.
You don’t need all 6 in one session. Pick 3 or 4, add weight when you hit the top of the rep range with clean form, and swap the others in every month or so.
References
- External abdominal oblique muscle: Origin, insertion, innervation, function (Kenhub)
- Internal abdominal oblique muscle: Origin, insertion, innervation, function (Kenhub)
- Anti-Rotational and Rotational Abdominal Exercises and the Concurrent Muscle Activation: A Methodology Study (Western Kentucky University)
Other Muscle Groups Exercises
If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.
