Cable Judo Flip
A standing cable drill where you pull a low-pulley rope over your shoulder and down across your body, like a shoulder throw. It combines rotation with a forward crunch, training the obliques and abs together.
Primary muscles
- Obliques
- Abs (Rectus Abdominis)
Secondary muscles
- Transverse Abdominis
- Lats (Latissimus Dorsi)
- Sets
- 3
- Reps
- 8–12 per side
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Set a rope on the low pulley, stand side-on to the stack in a wide stance and hold the rope with both hands at the shoulder nearest the machine.
Brace your abs with your hands tucked in at that shoulder.
Rotate away from the stack and crunch forward, pulling the rope down and across your body.
Shift your weight onto your far leg as your hands finish outside the opposite hip.
Return under control to the shoulder; complete the set, then switch sides.
Breathing: Exhale hard as you pull down and across, inhale as you return.
Coaching tips
Pull with the trunk, not the arms
Rotate and crunch together
Hands stay close
Common mistakes
Pulling mainly with the arms
Letting the stack yank you back upright
Rounding hard through the lower back under a heavy load
Safety notes
Start light until the rotation and crunch feel coordinated.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.