Hyperextension Side Crunch with Pulley for Lats
Targets the obliques and lats simultaneously while supported on a hyperextension bench.
Core & AbsIntermediateStrengthLateral
At a glance
| Muscles worked | Primary: obliques. Secondary: lats, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Lateral |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Position yourself sideways on a hyperextension bench holding a pulley handle.
- Perform a side crunch while pulling the cable to engage the lats.
- Squeeze the obliques at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Cable Pulley
- Hyperextension Bench
Coaching tips
Benefits
Targets the obliques and lats simultaneously while supported on a hyperextension bench.
Common mistakes
Avoid twisting too aggressively or losing control of the pulley.
Make it harder
Increase pulley resistance or add a pause.
Make it easier
Perform without the pulley or reduce range of motion.
Breathing
Exhale as you crunch, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 5 sets × 6 repsGeneral 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.