One-Arm High-Pulley Cable Side Bends

Abs

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Otot yang kerja

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Depan
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Fleksi ke samping berbeban, satu-satunya pola yang melatih oblique menekuk badan ke samping.

Cara melakukan

1

Connect a standard handle to a tower. Move cable to highest pulley position.

2

Stand with side to cable. With one hand, reach up and grab handle with underhand grip.

3

Pull down cable until elbow touches your side and the handle is by your shoulder.

4

Position feet hip-width apart. Place free hand on hip to help gauge pivot point.

5

Keep arm in static position. Contract oblique to bring the weight down in a side crunch.

6

Once 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

Repeat to failure.

8

Then, reposition and repeat the same series of movements on the opposite side.

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