Cable Rotation Exercises for Women

A cable tower exercise machine has weights and cables that can be adjusted to different heights. Women can strengthen their abdominal muscles, including the obliques and lats, because of the twisting and pulling motions of cable rotations. The arms, chest and back muscles also get a good workout from this machine. Start with light weights and focus on proper form to prevent injury and get the most benefit from the workout.

High Rotation

Set up the cable machine at the highest setting and attach a rope to the cable pulley. Grasp the rope with both hands and stand about one arm-length from the machine. Turn your right side toward the machine and place your feet apart, a little wider than your hips. Turn your torso toward the machine and extend your arms with elbows slightly bent over your right shoulder toward the machine. Squeeze your abdominal muscles to brace for the rotation. Straighten your arms and pull the rope down and across the front of your body as you rotate your torso toward the left. Pull the rope until your hands are down and pointing at the floor on your left side. Hold the position for two to five seconds and then slowly return to the start position. Do 10 repetitions and then switch sides.

Single Arm High Rotation

The single arm high rotation works the abdominal muscles, the shoulders and the chest muscles. Attach a single hand grip to a cable machine. Set the machine at the highest setting. Stand with your left side next to the machine. Place your feet hip-width apart on the floor. Grasp the handle of the cable rope with your left hand so that your palm is facing forward. Step forward with your left foot. Place your right hand on your right hip for balance and then squeeze your abdominal muscles. Pull the cable with your left hand drawing it straight across your chest toward your right side. Keep your elbow slightly bent as you pull the cable. Do 10 repetitions with each arm.

Single Arm Low Row

Adjust the cable machine to the lowest level. Attach a single-hand handle to the cable. Stand to the right side of the machine and hold the cable handle with your right hand. Turn your body to the left and bend your knees slightly as your body pivots toward the left. The right arm should extend toward the cable machine across your torso. Squeeze your abdominal muscles and pull the cable across your body toward your right hip. Rotate your body until you are standing straight up with the cable pulled across your torso. Do 10 repetitions and then repeat on the other side.

Judo Flip

The Judo flip cable rotation exercise targets the upper abdominal muscles and the obliques. Connect a rope to the cable machine and set the machine at the lowest level. Stand with your left side toward the machine and spread your legs into a wide stance. Grasp the rope with both hands and pull it over your right shoulder. Hold the rope with both hands at shoulder level. Twist your body toward the left, away from the pulley and down toward the floor as if you are trying to Judo flip the machine over your right shoulder. Return to the start position and do 10 repetitions. Then switch sides.

 

About the Author

Robin Reichert is a certified nutrition consultant, certified personal trainer and professional writer. She has been studying health and fitness issues for more than 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College.