Should I keep my arms completely locked during the movement?

Keep a very slight micro-bend in the elbows to protect the joints, but focus on moving the weight with your torso rather than your arms.

How heavy should the weight be for this exercise?

Select a weight that allows you to maintain a vertical spine without leaning into the machine or sacrificing your balance.

It is highly effective for both, but performing 10 to 15 controlled repetitions per side is ideal for building functional core stability.

Learn the correct technique for the Remo alto polea alta. Improve core rotation and oblique strength with our professional step-by-step guide.

Position yourself standing perpendicular to a cable machine with the pulley set at shoulder height or higher.
Grip the handle with both hands while maintaining a shoulder-width stance and a slight bend in the knees.
Rotate your torso away from the machine in a controlled diagonal downward motion, keeping your arms relatively straight.
Pivot your back foot slightly to allow for a full range of motion while maintaining tension in your core.
Pause for a second at the point of maximum contraction near your opposite hip.
Slowly return the handle to the starting position by resisting the weight's pull with your abdominal muscles.
Complete the set on one side before switching to the opposite side to ensure balanced development.

Obliquus externus abdominis · Core