Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationCable
Cable Judo Flip
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 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.
Muscles worked
Primary
Abs
obliques
Secondary
obliquesshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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