10 Best Cable Twist (Up-down) Alternatives for Core Strength

Ranked Cable Twist (Up-down) Alternatives

10 substitutes, ranked by how closely each one matches the Cable Twist (Up-down) 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.

1. Best match

   

   1. Standing Cable Wood Chop

   88% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Connect a standard handle to a tower, and move the cable to the highest pulley position.
   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. Your outstretched arm should be aligned with the cable.
   3. With your feet positioned shoulder width apart, reach upward with your other hand and grab the handle with both hands. Your arms should still be fully extended.
   4. In one motion, pull the handle down and across your body to your front knee while rotating your torso.
   5. Keep your back and arms straight and core tight while you pivot your back foot and bend your knees to get a full range of motion.
   6. Maintain your stance and straight arms. Return to the neutral position in a slow and controlled manner.
   7. Repeat to failure.
   8. 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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: standing, the same as the Cable Twist (Up-down)
2. Play demonstration

   2. Cable Seated Twist

   81% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   The same equipment, done seated instead.

   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

   • Primary muscle: abs, the same as the Cable Twist (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: seated, not standing
3. Play demonstration

   3. Cable Russian Twists (On Stability Ball)

   79% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want to work the abs with more balance to manage.

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold the cable handle with both hands and extend your arms straight out in front of you.
   3. Lean back slightly while keeping your back straight and your core engaged.
   4. Twist your torso to the right, bringing the cable handle towards your right hip.
   5. Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip.
   6. Continue alternating twists 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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: seated, not standing
   • Balance: harder to stay steady on than the Cable Twist (Up-down)
4. Play demonstration

   4. Cable Twist

   78% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the abs.

   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 twist your torso to the right, pulling the cable across your body.
   4. Pause for a moment at the end of the movement, feeling the contraction in your abs and obliques.
   5. Slowly return to the starting position, resisting the cable's pull.
   6. Repeat the movement to the left side.
   7. 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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: standing, the same as the Cable Twist (Up-down)
5. 

   5. One-arm High-pulley Cable Side Bends

   77% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: standing, the same as the Cable Twist (Up-down)
6. 

   6. Kneeling Cable Crunch With Alternating Oblique Twists

   77% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   The same equipment, done kneeling instead.

   How to perform this exercise

   1. Connect a rope attachment to a high pulley cable and position a mat on the floor in front of it.
   2. Grab the rope with both hands and kneel approximately two feet back from the tower.
   3. Position the rope behind your head with your hands by your ears.
   4. Keep your hands in the same place, contract your abs and pull downward on the rope in a crunching movement until your elbows reach your knees.
   5. Pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
   6. Repeat the same downward movement until you're halfway down, at which time you'll begin rotating one of your elbows to the opposite knee.
   7. Again, pause briefly at the bottom and rise up in a slow and controlled manner until you reach the starting position.
   8. Repeat the same movement as before, but alternate the other elbow to the opposite knee.
   9. Continue this series of movements to failure.

   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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: kneeling, not standing
7. Play demonstration

   7. Spell Caster

   75% match

   • Abs
   • Dumbbell
   • Intermediate
   • Compound

   A good swap when you have dumbbells 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 dumbbell in one hand.
   2. Bend your knees slightly and hinge forward at the waist, keeping your back straight.
   3. Extend your arm with the dumbbell towards the opposite foot, rotating your torso as you do so.
   4. Return to the starting position and repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   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 (Up-down)
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Cable Twist (Up-down)
   • Balance: harder to stay steady on than the Cable Twist (Up-down)
8. 

   8. Standing Cable Lift

   74% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Connect a standard handle on a tower, and move the cable to the lowest pulley position.
   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. Your outstretched arm should be aligned with the cable.
   3. With your feet positioned shoulder width apart, squat down and grab the handle with both hands. Your arms should still be fully extended.
   4. In one motion, pull the handle up and across your body until your arms are in a fully-extended position above your head.
   5. Keep your back straight and your arms close to your body as you pivot your back foot and straighten your legs to get a full range of motion.
   6. Retract your arms and then your body. Return to the neutral position in a slow and controlled manner.
   7. Repeat to failure.
   8. 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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: standing, the same as the Cable Twist (Up-down)
9. Play demonstration

   9. Cable Standing Crunch

   73% match

   • Abs
   • Cable
   • Beginner
   • Isolation

   How to perform this exercise

   1. Attach a cable handle to a high pulley and stand facing away from the machine.
   2. Hold the handle with both hands and place it behind your head, keeping your elbows bent.
   3. Stand with your feet shoulder-width apart and your knees slightly bent.
   4. Keeping your abs engaged, exhale and crunch your torso down towards your knees, bringing your elbows towards your thighs.
   5. Pause for a moment at the bottom of the movement, then slowly return to the starting position.
   6. Repeat 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 (Up-down)
   • Equipment: a cable, the same as the Cable Twist (Up-down)
   • Body position: standing, the same as the Cable Twist (Up-down)
10. Play demonstration

    10. Cable Standing Crunch (With Rope Attachment)

    73% match

    • Abs
    • Cable
    • Beginner
    • Isolation

    How to perform this exercise

    1. Attach a rope to a cable machine at chest height.
    2. Stand facing away from the machine with your feet shoulder-width apart.
    3. Hold the rope with both hands and bring it behind your head, keeping your elbows bent.
    4. Engage your abs and slowly crunch your torso forward, bringing your elbows towards your knees.
    5. Pause for a moment at the top of the crunch, then slowly return to the starting position.
    6. Repeat 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 (Up-down)
    • Equipment: a cable, the same as the Cable Twist (Up-down)
    • Body position: standing, the same as the Cable Twist (Up-down)