10 Best One-arm High-pulley Cable Side Bends Alternatives for Home

One-arm High-pulley Cable Side Bends are done standing with a cable machine. Ranked closest by our scoring: the 45° Side Bend, the Oblique Crunch and the Seated Side Crunch (Wall).

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: One-arm High-pulley Cable Side Bends

One-arm High-pulley Cable Side Bends
Primary muscle
Abs
Equipment
Cable
Difficulty
Intermediate
Type
Isolation
How to perform One-arm High-pulley Cable Side Bends
  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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Ranked One-arm High-pulley Cable Side Bends Alternatives

10 substitutes, ranked by how closely each one matches One-arm High-pulley Cable Side Bends 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
    45° Side BendPlay demonstration

    1. 45° Side Bend

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
    2. Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
    3. Pause for a moment at the bottom, then slowly return to the starting position.
    4. Repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as One-arm High-pulley Cable Side Bends
  2. Oblique CrunchPlay demonstration

    2. Oblique Crunch

    68% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
    4. Pause for a moment, then lower your shoulder blades back down 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 One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  3. Seated Side Crunch (Wall)Play demonstration

    3. Seated Side Crunch (Wall)

    68% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the floor with your back against a wall and your legs extended in front of you.
    2. Bend your knees and place your feet flat on the floor, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and lean to one side, bringing your elbow towards your hip.
    5. Pause for a moment, then return to the starting position.
    6. Repeat on the other side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  4. Alternate Heel TouchersPlay demonstration

    4. Alternate Heel Touchers

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight out to the sides, parallel to the ground.
    3. Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
    4. Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  5. Elbow-to-kneePlay demonstration

    5. Elbow-to-knee

    65% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by lying flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engage your abs and lift your upper body off the ground, bringing your right elbow towards your left knee.
    4. At the same time, bring your left knee towards your right elbow, creating a twisting motion.
    5. Pause for a moment at the top, then slowly lower your upper body and extend your legs back to the starting position.
    6. Repeat the movement, this time bringing your left elbow towards your right knee and your right knee towards your left elbow.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  6. Flexion Leg Sit Up (Bent Knee)Play demonstration

    6. Flexion Leg Sit Up (Bent Knee)

    65% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. At the same time, lift your legs off the ground, bending your knees and bringing them towards your chest.
    5. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  7. Flexion Leg Sit Up (Straight Arm)Play demonstration

    7. Flexion Leg Sit Up (Straight Arm)

    65% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and arms straight above your head.
    2. Engaging your abs, lift your upper body off the ground while simultaneously lifting your legs towards your chest.
    3. Reach your hands towards your toes as you lift your upper body and legs.
    4. Pause for a moment at the top, then slowly lower your upper body and legs back down to the starting position.
    5. 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 One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing
  8. Spine TwistPlay demonstration

    8. Spine Twist

    65% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your legs extended in front of you.
    2. Bend your knees and place your feet flat on the ground, hip-width apart.
    3. Place your hands behind your head with your elbows pointing outwards.
    4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
    5. Pause for a moment at the end of the twist, then slowly return to the starting position.
    6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
  9. Russian TwistPlay demonstration

    9. Russian Twist

    64% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on the ground with your knees bent and feet flat on the floor.
    2. Lean back slightly while keeping your back straight and your core engaged.
    3. Hold your hands together in front of your chest or hold a weight if desired.
    4. Lift your feet off the ground, balancing on your sit bones.
    5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
    6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
    7. 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 One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: seated, not standing
    • Balance: harder to stay steady on than One-arm High-pulley Cable Side Bends
  10. Twisted Leg RaisePlay demonstration

    10. Twisted Leg Raise

    64% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your legs extended and your arms by your sides.
    2. Place your hands under your glutes for support.
    3. Engage your abs and lift both legs off the ground, keeping them straight.
    4. As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat the movement, this time twisting your hips to the other side.
    7. 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 One-arm High-pulley Cable Side Bends
    • Equipment: bodyweight only, not a cable
    • Body position: lying on your back, not standing

Why You Might Need a One-arm High-pulley Cable Side Bends Alternative

You may substitute One-arm High-pulley Cable Side Bends because of missing cable stations, shoulder or wrist pain from gripping the handle, or lumbar discomfort with weighted lateral flexion. Alternatives let you change the load vector (axial carry versus transverse pull), shift from pure lateral flexion to anti-rotation patterns, or reduce shear on the spine. Use a cue like “brace your core, keep ribs down, and hinge from the waist” to protect the lumbar spine while still activating external obliques and internal obliques in every movement.

One-arm High-pulley Cable Side Bends FAQ

What muscles does One-arm High-pulley Cable Side Bends work?

That exercise primarily targets the external and internal obliques through lateral flexion of the trunk, with secondary engagement of the transverse abdominis for stability. You also recruit the quadratus lumborum and the lumbar erectors to control the descent and return; cue a tight brace and controlled tempo to maximize oblique activation.

What is the best bodyweight alternative to One-arm High-pulley Cable Side Bends?

Side plank variations are the best bodyweight option, perform side planks with slow hip dips to load the obliques eccentrically; cue “stack hips, squeeze glutes, and lower three inches on each dip.” This keeps the spine neutral while forcing the obliques to generate torque and resist lateral collapse.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology