10 Best Cable Twist Alternatives for Home & Gym

Ranked Cable Twist Alternatives

10 substitutes, ranked by how closely each one matches the Cable Twist on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Standing Twist

   88% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   A good swap when you have a barbell to work with, and it still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
   2. Engage your core and keep your back straight throughout the exercise.
   3. Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
   4. Pause for a moment at the end of the twist, then slowly return to the starting position.
   5. Repeat the twist to the left side.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation twist, the same as the Cable Twist
   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Twist
   • Balance: harder to stay steady on than the Cable Twist
2. 

   2. Plate Twist

   85% match

   • Abs
   • Other
   • Intermediate
   • Isolation

   A straight swap when you want to keep working the abs.

   How to perform this exercise

   1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
   2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
   3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
   4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation twist, the same as the Cable Twist
   • Primary muscle: abs, the same as the Cable Twist
3. 

   3. One-arm High-pulley Cable Side Bends

   84% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want to work the abs one side at a time.

   How to perform this exercise

   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.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: a cable, the same as the Cable Twist
   • Body position: standing, the same as the Cable Twist
4. 

   Progression

   4. Pallof Press With Rotation

   83% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   Pick this when you want a harder single-arm version that still works the abs.

   How to perform this exercise

   1. Connect a standard handle to a tower, and position the cable to shoulder height.
   2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
   3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
   4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
   5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
   6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
   7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
   8. Repeat to failure.
   9. Then, reposition and repeat the same series of movements on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: a cable, the same as the Cable Twist
   • Body position: standing, the same as the Cable Twist
5. 

   5. Seated Barbell Twist

   82% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
   2. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
   3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
   4. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
   5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation twist, the same as the Cable Twist
   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: free weights, not a cable
   • Body position: seated, not standing
6. Play demonstration

   Progression

   6. Cable Judo Flip

   82% match

   • Abs
   • Cable
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Hold the cable handle with both hands at chest level, palms facing down.
   3. Engage your core and rotate your torso to the right, pulling the cable across your body.
   4. As you rotate, pivot your back foot and allow your hips to rotate naturally.
   5. Extend your arms fully and finish the movement by flipping the cable handle over your shoulder.
   6. Return to the starting position by reversing the movement, rotating your torso back to the center.
   7. Repeat the movement on the opposite side.
   8. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: a cable, the same as the Cable Twist
   • Body position: standing, the same as the Cable Twist
   • Balance: harder to stay steady on than the Cable Twist
7. Play demonstration

   7. Band Standing Twisting Crunch

   81% match

   • Abs
   • Band
   • Beginner
   • Isolation

   A good swap when you have a band to work with, and it still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band around your upper back, crossing it in front of your chest.
   2. Hold the ends of the band with your hands, keeping your elbows bent and close to your sides.
   3. Engage your abs and twist your torso to one side, bringing your elbow towards the opposite knee.
   4. Pause for a moment, then return to the starting position.
   5. Repeat on the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: a band, not a cable
   • Body position: standing, the same as the Cable Twist
8. Play demonstration

   8. Cable Seated Twist

   80% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a cable machine with your feet flat on the ground and your knees slightly bent.
   2. Hold the cable handle with both hands and extend your arms straight in front of you.
   3. Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body.
   4. Pause for a moment at the end of the range of motion, then slowly rotate back to the starting position.
   5. Repeat on the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Cable Twist
   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: a cable, the same as the Cable Twist
   • Body position: seated, not standing
9. Play demonstration

   Progression

   9. Cable Twist (Up-down)

   78% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the cable machine.
   2. Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
   3. Engage your core and slowly rotate your torso to one side, keeping your hips and legs stable.
   4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
   5. Repeat the rotation to the opposite side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Cable Twist
   • Equipment: a cable, the same as the Cable Twist
   • Body position: standing, the same as the Cable Twist
10. Play demonstration

    10. Landmine 180

    78% match

    • Abs
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
    2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
    3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
    4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches

    • Primary muscle: abs, the same as the Cable Twist
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Twist
    • Balance: harder to stay steady on than the Cable Twist