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Machine Torso Rotation
A seated machine exercise that uses resistance to rotate the torso, powerfully engaging the internal and external obliques. This movement is excellent for developing core strength and definition.
About Exercise
Equipment
Torso Rotation Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Abs
Accessory Muscles
Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
4/10Rectus Abdominis
Lower Back
2/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Shorter rest periods are typically used for isolation core work.
How to Perform
Sit securely on the machine and adjust the seat height and chest pad so that the axis of rotation aligns with your spine. Secure your feet and grip the handles lightly.
- Brace your core and initiate the movement by smoothly rotating your torso to one side against the resistance.
- Rotate as far as is comfortable while maintaining a stable lower body position.
- Pause briefly at the peak contraction of your obliques.
- Slowly and controlledly return to the starting position.
- Repeat the rotation on the opposite side to complete one full repetition.
Coaching Tips
Form Cues
- Rotate from the sternum.
- Hips remain still.
- Slow and controlled.
- Focus on the squeeze.
Breathing
Exhale forcefully as you rotate through the concentric phase and inhale as you return to the center position.
Tempo
2-1-1
Range of Motion
Rotate the torso fully until a strong contraction is felt in the obliques, without allowing the lower body or hips to shift off the seat.
Safety
Safety Notes
- Avoid excessive spinal torsion, especially if you have existing back pain.
- Ensure the resistance setting is appropriate for your core strength level.
Spotting
Not applicable; this is a machine exercise.
Common Mistakes
- Rotating too quickly or forcefully.
- Using momentum to swing the weight.
- Allowing the hips to lift or shift position.
When to Avoid
- Acute lower back pain or disc issues.
- Severe spinal stenosis.
Flexibility Needed
- Good spinal rotation tolerance.
Build Up First
- Basic core bracing competency.
Also known as
Lever Seated Twist, Rotary Torso, Seated Twist Machine, Oblique Twist Machine
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