How to do: Cable Russian Twists

Step-by-step instructions

1. 1Connect a standard handle attachment, and position the cable to a middle pulley position.
2. 2Lie on a stability ball perpendicular to the cable and grab the handle with one hand. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable.
3. 3Grab the handle with both hands and fully extend your arms above your chest. You hands should be directly in-line with the pulley. If not, adjust the pulley up or down until they are.
4. 4Keep your hips elevated and abs engaged. Rotate your torso away from the pulley for a full-quarter rotation. Your body should be flat from head to knees.
5. 5Pause for a moment and in a slow and controlled manner reset to the starting position. You should still have side tension on the cable in the resting position.
6. 6Repeat the same movement to failure.
7. 7Then, reposition and repeat the same series of movements on the opposite side.

Photos & base instructions from the open-source Free Exercise DB (public domain).