Muscles worked: This exercise involves
most of the trunk muscles. It does not
“spot reduce” or eliminate “love handles”. It
should be noted that rotation is more
limited in the spine than most people
realize and should be performed with
minimal resistance, and always in proper
alignment.
Position: Seated - facing outw a rd left
or ri g h t
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - standard
p o s i t i on
Leg Extension: R e m ove d
Starting position:
• Sitting sideways on the seat with
one side facing the Power Rods®,
grasp the hand grip closest to you
with both hands.
• Raise both arms up to shoulder
level, centered in front of the
middle chest.
• Keep elbows slightly bent.
• Lift your chest, pinch your
shoulder blades together, tighten
your abs and maintain a very
slight arch in your lower back.
Action:
• Tighten your entire abdominal
area and slowly rotate your rib
cage/arms away from the cables
(30 - 40º), as if you were rotating
with a rod through the middle of
your spine.
• Slowly return to starting position.
Key points:
• Keep your chest lifted and always
maintain good spinal alignment
with a very slight arch in your
lower back.
• Keep your hands centered in front
of the middle of your chest and
your shoulder blades “pinched”
together. Make sure all of your
motion occurs in the torso.
• More range of motion is not
necessarily better, particularly in
this exercise. Move only as far as
your muscles will take you and
eliminate uncontrolled
momentum.
• Caution:Do not use heavy
resistance for this exercise. Pick a
weight that allows you to perform
at least 12-15 reps.
M u s c les worked: This exe rc i s e
e m ph a s i zes the external obliques on the
resistance side and the internal obliques
on the opposite side.
Position: Seated - facing outw a rd
Accessory Used: Hand Gri p s
Pulleys: Center Cross Bar - standard
p o s i t i on
Leg Extension: R e m ove d
Starting position:
• Lower the seat to the lowest
possible setting.
• Once seated, open the webbing on
the hand grip, slide your hand and
arm through the opening, drawing
the hand grip up and around one
shoulder.
• Your lower back can start flat or in
a normal arch, knees and hips
bent and feet flat on the floor.
Action:
• Tighten your abs before you
move, focusing on the area from
the side of your ribs to the front
of your pelvis on the same side.
• Slowly move diagonally, rotating
and curling your torso, with the
side of your ribs directed toward
the front of your pelvis.
• Move as far as you can, moving
the hips or moving the lower back
from the bench.
• Slowly reverse the motion
returning to the starting position
without resting.
Key points:
• All ow exhalation up and inhalation
d ow n , d on’t exaggerate it.
• Do not lift your head/chin. Your
head should follow the rib
motion, not lead, allowing you to
maintain normal neck posture.
• Tighten your abdominals
throughout the entire exercise
range of motion. Do not let your
abs relax until the set is over.
• MOVING SLOWLY to
eliminate momentum is critical.
TRUNK ROTATION
Arm Exercises
51
FINISH
START
FINISH
START
SEATED (RESISTED) OBLIQUE ABDOMINAL CRUNCH
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