14 Best Cable Oblique Exercises For Abs & Core (2024)

Another big reason to keep the core strong is to keep your back healthy.

That’s right…your backside is greatly affected by your front side, and a strong core enhances back strength and agility. It’s even been proven to reduce the risk of back pain and injury.

But why not just do crunches? Or why not target the entire core by holding the plank position? Well, it all comes down to the wide range of motion made possible by using a cable machine.

Doing cable exercises for abs not only means you’re able to keep your core tight and target your abs. It also means you’ll have the ability to strengthen those hard-to-reach obliques, upper abs, and lower abs.

The cable Pallof press is a great choice for anyone who wants to train the obliques and intercostals, which are the muscles between your ribs.

While this workout is great for targeting hard-to-reach muscles, it’s also a good option for beginners looking for the best cable exercises.

I use this movement several times a week as I've found it to be a super useful core exercise to help stabilize my trunk during complex movements like the deadlift.

• Great for trunk stability.
• Excellent for beginners.
• Doesn't require a lot of weight.

1. Start with the pulley rope attachment at shoulder level and feet shoulder-width apart.
   
2. Hold the cable handle with both hands and stand sideways with the machine at arm’s length.
   
3. Hold the rope attachment handle securely in front of your chest.
   
4. Keeping your arms straight, bring your upper body to a fully extended position directly in front of your body (with no up and down movement).
   
5. Slowly return to the starting position and repeat.

This next cable ab exercise is very similar to the previous Pallof press, just with an overhand grip instead of a side-body motion.

It’s great for training the internal and external obliques, TVA (transverse abdominis), rectus abdominis, hip flexors, and lats. - This helps improve your stabilization during complex movements like the deadlift.

Instead of moving the arms horizontally, this Pallof variation requires you to move the arms overhead.

I've found by doing this, the abs really stretch at the top and are worked through a large range of motion. They remind me a little of the ab wheel you can use in some gyms, it provides a similar feeling.

• Suitable for all abilities
• Great for trunk stabilization.
• Carries over to other movements (like deadlift).

1. Start out with the pulley rope attachment at shoulder level and feet shoulder-width apart. Hold the cable handle with both hands and stand sideways with the machine at arm's length.
   
2. Hold the rope handle securely in front of your chest with your arms straight.
   
3. With the pulley machine handle in both hands, slowly move your arms upwards until they’re fully extended.
   
4. Once you’re fully extended, return to the starting position and repeat.

The kneeling cable crunch works the rectus abdominis, and it’s a very simple motion that shows big results. For six-pack abs, this should definitely be on your agenda.

I remember discovering this exercise in the early 2000s and I can assure you it WORKS, my abs looked great back then...maybe I should start doing them more often again.

• Simple to perform
• Doesn't require a lot of space.

1. Position the rope attachment at its highest setting.
   
2. Hold both handles with your left hand while kneeling in front of the machine, directly facing it.
   
3. Start with your arms above your head, then crunch down to contract your abs. While doing so, twist in a controlled manner to the opposite side.
   
4. Reverse the action to return to the starting position.
   
5. For the best results, keep the body rigid, especially the core, once you’ve reached the bottom position.

Related Article - Best Cable Glute Exercises

Many people assume crunches are done while lying on the floor, but that's not the case with this next workout.

With the standing cable crunch, you'll be doing crunches, all while standing and building tension with a weight stack. As you're standing, you won't place as much strain on your knees (as you might during the kneeling cable crunch).

This exercise is fairly easy, especially for feeling the burn in the upper abs, but it does require some balance. It’s best to keep a wide stance to keep from toppling over.

This exercise is also an excellentalternative to standard cable crunches and it also greatly improves stability!

• Less strain on your knees.
• Simple to perform.
• Doesn't require a lot of weight.

1. Stand in front of a high cable machine facing toward the weight stack. Keep your feet shoulder-width apart and your legs in a straight line with a slight bend in the knees.
   
2. Using an underhand grip with palms facing shoulders and elbows generously bent, grab the straight bar attachment (or rope handle) and hold it securely.
   
3. As you slowly bend at the waist, tighten your core and bend downwards until your torso is parallel with the ground.
   
4. Pause and keep the main muscles of the core tightened, then slowly return to the start position and repeat.

The seated cable crunch is basically the same as #4 of the best cable exercises with one major difference. Instead of standing, this exercise requires you to crunch while seated.

You probably won’t be able to use the floor for this one. It’s best to stay seated on a raised surface, like an exercise bench, stability ball, or even a Bosu ball if it’s high enough off the ground.

There are machines that replicate this movement such as the ab crunch machine, but I prefer the cable crunch as it places constant tension on your core muscles throughout the movement.

• Less stability needed.
• Less strain on your knees.
• Excellent for beginners.

1. Set the pulley at its highest setting with a rope handle attached to the cable.
   
2. Grab the handles and sit on the bench, stability ball, or Bosu ball with your back towards the machine.
   
3. Ensure that you are far enough away from the machine to fully extend the arms.
   
4. With your arms above your head and a firm grip on the rope handle, crunch down to contract your abs.
   
5. Reverse the action slowly and repeat.

Training the external obliques on a cable machine is best done with the kneeling oblique twist.

This exercise can also be performed in a standing position, but for now, let’s focus on the kneeling version.

The movement is very similar to a kneeling cable crunch, only you’ll be adding alternating oblique twists into the mix.

This is one of my favorite movements tosubstitute for Russian twists because it adds even more tension by using the resistance of the weight stack.

• Strengthens your torso against rotation.
• Improves other lifts like squats, deadlift, and military press.

1. Using a high pulley rope attachment, kneel about 2 feet from the machine facing outwards. Grab the rope with both hands and position it behind your head with your hands close to your ears.
   
2. Keeping your hands and arms in the same position, begin to contract your abs downwards with the rope remaining securely behind your head.
   
3. Once you’re about halfway down, begin rotating one of your elbows to the opposite knee.
   
4. Slowly rise back up to the starting point, and repeat on the other side. Alternate sides as you continue your reps.

Cable woodchops work the external and internal obliques as well as the transverse abdominis. All you need is a cable pulley machine, a rope attachment, and some willpower.

The name “woodchop” says it all; the motion involved in this exercise is very similar to that of chopping wood.

That means this is the perfect exercise for channeling your inner lumberjack!

• Strengthens your obliques.
• Develops your transverse abdominals.
• Suitable for most ability levels.

1. Set the pulley to its highest setting and attach a rope handle to the end of the cable.
   
2. Stand facing sideways near the machine, then reach up to grab the handle so that it’s positioned above the nearest shoulder.
   
3. Draw the cable across and down your body towards the opposite hip.
   
4. Return to the original position and repeat. Switch sides once you’ve completed your reps.

Related Article - Best Cable Machine Exercises For Legs

Strengthening the lower portion of the rectus abdominis can be tricky. This is where the cable reverse crunch comes into play.

It’s very similar to a standard reverse crunch, but it’s done with a machine, weight stack, andankle attachment (aka ankle strap).

I love pairing this movement with the regular cable crunch for a killer ab superset. Try it out, it's awesome.

• Develops your lower abs.
• Simple to perform.

1. Secure an ankle attachment to the low pulley of your cable machine.
   
2. Start by lying on the floor facing the direction of the machine. Place your feet through each ankle strap and keep your knees bent.
   
3. Place your hands just above your ears. Avoid grasping behind the head; this can put additional pressure on the spine.
   
4. As you crunch forward, pull your knees inwards toward your torso. Hold, then lower slowly and repeat.

Seated cable twists are ideal for training the obliques - both internal and external - and they’re a beginner-level workout that pretty much anyone can do.

It’s best to use a bench for this, but a chair will also work. Although you can use a seated row machine (as pictured above), I've used this method several times throughout the years.

• Suitable for beginners.
• Strengthens your obliques.

1. Start out by setting the pulley to shoulder height when seated. Keep your feet planted firmly on the ground while straddling a bench or chair.
   
2. Twist your torso so that you can grasp the rope with both hands. Then, straighten out your back and keep your arms parallel to the floor.
   
3. Keeping your core and arms straight, slowly rotate your torso to one side while exhaling.
   
4. Pause briefly, then return to the original position while inhaling.
   
5. Repeat until you’ve finished your reps, then move on to the opposite side.

Related Article - Best Cable Arm Exercises

Cable Russian twists may sound exotic, but it’s actually a very simple exercise to work the obliques and intercostal muscles.

Russian twists have long been one of my go-to exercises for strengthening my obliques. I used them to great effect during my boxing training, giving my rather pronounced obliques.

There are a few ways to do it, including using a ball or bench to lie flat, so let’s focus on that method.

• Develops strong obliques.
• Suitable for all abilities.
• Great for sports such as boxing or MMA.

1. Secure the pulley to its lowest setting and position a fitness ball or weight bench approximately 3’ in front of the machine.
   
2. Lie flat on the fitness ball/bench and hold the handle with both hands. While holding on, fully extend your arms directly above your chest.
   
3. As you contract your core, start bringing your arms down to the left side of the ball. Be sure to keep them straight, but avoid hyperextending.
   
4. Return to the starting position and repeat on the opposite side.

Holding the plank position is one of the best equipment-free exercises for toning the abs.

However, adding equipment to your plank game - such as a cable machine - can help you to ramp things up a notch.

I know what you're thinking... "The plank doesn't need to be any tougher", and you're right.

BUT.

By performing plank rows using a pulley system, there will be no stopping you when it comes time to train the obliques and rectus abdominis muscles. They're an excellent movement best suited for more advanced gym-goers.

This exercise is a greatalternative to renegade rows. It works your abs and simulates the rowing machine you would normally get with dumbbells.

• Suitable for more advanced gym-goers.
• Trains your rectus abdominis and obliques.

1. Position the pulley so that it’s set to the lowest point. Lying on the floor, face the machine with your forearms in the plank position. You also have the option to hold the side plank position resting on one arm and perform the side plank cable row instead.
   
2. The cable should be taut when your arm is outstretched, and always maintain a straight line with your body.
   
3. Once you’ve found a comfortable - yet challenging - plank, reach for the cable handle with your right hand.
   
4. Keeping your core engaged, row inwards toward your rib cage.
   
5. Bring it back to the starting position, switch sides, and repeat.

Still looking for ways to strengthen and tone the obliques? Look no further than cable side bends.

These can be done with both high and low pulley systems, but no matter which one you go with, be prepared to feel some soreness in your side body due to the lateral flexion.

Below we’ve outlined the steps for cable side bends using a low pulley system.

• Strengthens your obliques.
• Suitable for all ability levels.

1. Set the pulley to its lowest setting and stand sideways to the machine. Hold the handle in the hand closest to the machine with your feet spread apart and a slight split stance.
   
2. Start arching your body towards the ground by bringing your outer hand (the one without the pulley) towards your ankle. Avoid bending the knees or using a split stance.
   
3. Slowly return to the starting position, and switch sides once your reps are complete.

Related Article - Best Rear Delt Cable Exercises

Another 6-pack-worthy exercise is the cable tuck crunch.

This is great for the rectus abdominis, but just be aware that you need a double pulley system with an ankle attachment and rope handle to do it properly.

The cable tuck crunch uses a wide range of motion training your lower and upper abs as the same time. It gives you a lot of bang for your buck.

You can also do cable leg raises using a similar method.

• Works your rectus abdominis through a wide range of motion.
• Suitable for more advanced lifters.
• Doesn't require a lot of weight.

1. Attach the ankle attachment to the low pulley, and secure a handle on the high pulley.
   
2. Lie on the floor between the two towers, facing away from them. Remain far enough away from the machine to get a full arm extension.
   
3. Secure the ankle attachment over your ankles and hold the rope handle with your hands. Extend your arms up while keeping your legs straight.
   
4. As you bring your straightened arms overhead, draw your knees toward your torso.
   
5. Lower down slowly, and repeat.

This last one isn’t for beginners who are new to the cable machine. It’s a bit more advanced, so you’ll definitely want to work your way up to the Judo flip ab workout.

Once you are ready to start Judo flippin’, your obliques and intercostals will thank you.

• Suitable for more advanced gym-goers.
• Works your intercostals and obliques.

1. Position the pulley to the lowest setting and attach a handle to the cable.
   
2. Stand facing away from the machine and grab the handle in both hands, bringing it behind your right shoulder.
   
3. Pull the cable down and across your body and down to the opposite hip (imagine you are doing a Judo flip).
   
4. Return to the starting position and repeat on the opposite side.