Torso Rotation Machine

Adjust the seat height and secure your body against the chest pad or backrest. Keep your pelvis facing forward as much as possible, brace your core and sides, and prepare to rotate.

Slowly rotate your torso to one side. Do not twist with your arms or shoulders; let your ribs rotate while your sides overcome the resistance.

Slowly return to center. Move through the same range and speed on the other side, controlling the return all the way.

Your sides must control not only the rotation, but also the pause and return. If you do not feel your sides working, lower the weight and slow the return further.

Pulling hard on the handles or rotating your pelvis with your torso greatly reduces core engagement. Learn to separate a stable pelvis from the torso rotation before adding weight.

Exhale as you rotate and inhale as you return to center. Brace your sides again with the exhale to feel the contraction more clearly.

Before using a large range, first check whether you can pause at each endpoint. Once you can control the pauses, gradually increase the range and weight.