GymPlan AI
Exercises › Abs › Cable Judo Flip

Cable Judo Flip

Cable Judo Flip is a beginner compound cable exercise that mainly works your abs.

💪 Abs🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Cable Judo Flip: starting position
Starting position
Cable Judo Flip: end position
End position

How to do the cable judo flip

  1. Connect a rope attachment to a tower, and move the cable to the lowest pulley position. Stand with your side to the cable with a wide stance, and grab the rope with both hands.
  2. Twist your body away from the pulley as you bring the rope over your shoulder like you're performing a judo flip.
  3. Shift your weight between your feet as you twist and crunch forward, pulling the cable downward.
  4. Return to the starting position and repeat until failure.
  5. Then, reposition and repeat the same series of movements on the opposite side.

Muscles worked

Primary: Abs

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Track your cable judo flip with GymPlan AI

Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.

Start your free trial

Cable Judo Flip alternatives

Exercises that train the same main muscle, including options with other equipment.

CocoonsBodyweight · BeginnerLandmine 180'sBarbell · BeginnerSpell CasterDumbbell · BeginnerCable Russian TwistsCable · BeginnerKettlebell WindmillKettlebell · IntermediatePlate TwistOther · Intermediate

FAQ

What muscles does the cable judo flip work?

It mainly works your abs.

How many sets and reps of cable judo flip should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cable judo flip good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More abs exercises →