There are many great cable exercises for the abs and core, below are pictures for overhead
cable side bends.
Not exact matches
How to: Stand with your
side parallel to the
cable or band's anchor with your feet hip - distance apart and knees slightly
bent.
Grab the
sides of the
cable machine, and thrust your leg back, no higher than your waist level, and slowly bring it back with a slight knee
bend forward to finish.
That being said, the best exercises for strong rear delts include the high -
cable reverse flyes, uncrossovers, j - pulls, one - arm dumbell
side rows and
bent - over wide - grip barbell row to neck.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press,
side laterals,
bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell,
cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl,
cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise,
bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1 exercise, shrugs
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise Chest: bench press,
cable flyes back:
bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press,
side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension,
cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches,
cable side crunches
There are also many arm raise exercises such as standing or seated
side lateral raises,
cable front or lateral raises, standing or seated front raises, standing or seated
bent over dumbbell lateral, lying
side laterals, and reverse pec.