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Machine Torso Rotation
Machine torso rotation targets obliques and abs to build rotational core strength and stability, used for hypertrophy and lower back protection on a seated or kneeling resistance machine.
About Exercise
Equipment
Torso Rotation Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Adjust the torso rotation machine for your height, select light weight, sit or kneel with chest against pads and grip handles securely.
- Brace your core and keep lower body stable.
- Exhale as you rotate torso toward one side against resistance.
- Pause briefly at peak contraction.
- Inhale as you slowly return to center.
- Repeat for reps on one side.
- Switch sides if machine requires adjustment.
Coaching Tips
Form Cues
- Engage obliques fully
- Keep spine neutral
- Control the twist
- Avoid arm momentum
Breathing
Inhale during return to center; exhale during rotation.
Tempo
2-1-2
Range of Motion
Rotate from neutral to comfortable end-range on each side without lower back strain.
Safety
Safety Notes
- Start with light weight
- Limit rotation to pain-free range
- Stabilize core to protect spine
- Ensure proper pad fit
Spotting
Not required; machine provides safety.
Common Mistakes
- Using momentum
- Over-twisting spine
- Poor machine adjustment
- Leaning with hips
When to Avoid
- Acute lower back pain
- Spinal injuries
- Recent abdominal surgery
Flexibility Needed
- Adequate torso rotation mobility
Build Up First
- Basic core bracing technique
Also known as
Rotary Torso Machine, Abdominal Twist Machine, Torso Twist Machine
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