Torso Rotation (Machine)

Instructions

1. Adjust the seat height so your hips are level and your feet rest flat on the foot pads.
2. Sit upright and grip the arm pads or handles firmly on both sides.
3. Brace your core and press your feet into the foot pads to anchor your lower body.
4. Exhale and rotate your upper torso to one side against the machine’s resistance, keeping your hips fixed.
5. Pause briefly at the end of the range of motion.
6. Inhale and return slowly to the starting position under control.
7. Complete all reps to one side, then switch to the other side (or set the machine for alternating reps, depending on the model).

Tips

• Keep your hips square and planted — the rotation should come entirely from your upper torso, not your lower body.
• Use a slow, controlled tempo in both directions to maximise time under tension on the obliques.
• Avoid gripping the handles so tightly that you recruit your arms; let the torso drive the movement.
• Choose a resistance that allows full range of motion without jerking or twisting the lower back.
• Many rotary torso machines (Nautilus, Cybex, etc.) have a pivot-point selector; align it with your navel for proper mechanics.
• Perform equal reps on both sides to maintain rotational balance.