Trunk Rotation
Muscles worked:
Most of trunk muscles. Note: rotation
is limited in the spine and should be
performed with minimal resistance, in
proper alignment.
Position:
Seated, facing outward left or right
Accessory:
Hand Grips
Pulleys:
Center Cross Bar – standard position
Before You Begin:
Remove Leg Extension
Key Points:
• Keep chest lifted and maintain good
spinal alignment with a slight arch in
lower back.
• Keep hands centered in front of
middle of chest and shoulder blades
pinched together. Make sure all of
motion occurs in torso.
• Move only as far as muscles will take
you and eliminate uncontrolled
momentum.
• Caution: Do not use heavy resis-
tance. Pick a weight that allows you to
perform 12-15 reps.
START
FINISH
• Sitting sideways on seat with
one side facing machine, grasp
hand grip closest to you with
both hands.
• Raise both arms up to shoulder
level, centered in front of
middle chest.
• Keep elbows slightly bent.
• Lift chest, pinch shoulder
blades together, tighten abs
and maintain a slight arch in
lower back.
• Tighten entire ab area and
slowly rotate rib cage/arms
away from cables (30 – 40º),
as if rotating with a rod
through middle of spine.
• Slowly return to start position.
Abdominal Exercises
START ACTION
START
FINISH
46
Bowflex Xceed
™
Plus Owner’s Manual
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