How to do the Cable Judo Flip
Cable Judo Flip is an intermediate single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Obliques and Shoulders.
Cable Judo Flip demonstration · © GymiaFit
Cable Judo Flip at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Push
Cable Judo Flip step by step
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Hold the cable handle with both hands at chest level, palms facing down.
- 3Engage your core and rotate your torso to the right, pulling the cable across your body.
- 4As you rotate, pivot your back foot and allow your hips to rotate naturally.
- 5Extend your arms fully and finish the movement by flipping the cable handle over your shoulder.
- 6Return to the starting position by reversing the movement, rotating your torso back to the center.
- 7Repeat the movement on the opposite side.
- 8Continue alternating sides for the desired number of repetitions.
Cable Judo Flip — questions
What muscles does the Cable Judo Flip work?
The Cable Judo Flip primarily targets the Abs. It also recruits the Obliques, Shoulders as secondary movers.
What equipment do I need for the Cable Judo Flip?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Judo Flip suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Judo Flip?
Cable Kneeling Crunch, Cable Reverse Crunch, Cable Russian Twists (on Stability Ball) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Judo Flip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.