Cable Rotational Plank Arm and Leg Raise
Improves rotational strength and stability
BackAdvancedStrengthRotation
At a glance
| Muscles worked | Primary: erector spinae, glutes, obliques. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 8-10 reps |
| Estimated calories burned | ~70 kcal |
How to do it
- Step 1: Set up cable machine with rope attachment at chest height.
- Step 2: Stand facing cable machine with feet shoulder-width apart.
- Step 3: Hold cable handle and assume a plank position.
- Step 4: Raise right arm and left leg off ground, rotating torso.
- Step 5: Hold for a moment, then lower back down.
- Step 6: Repeat on the other side with left arm and right leg.
- Step 7: Keep core engaged and maintain control throughout.
Equipment
- Cable machine
Coaching tips
Benefits
Improves rotational strength and stability
Common mistakes
Letting cable pull body away from anchor point
Make it harder
Increase weight or reps
Make it easier
Decrease weight or use bodyweight
Breathing
Exhale on rotation, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 12-15 each armGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.