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Abs

Rotary Torso Machine

The Rotary Torso Machine is a strength exercise on a machine for your abs. Share of the load in the Zulta muscle model: obliques 57%, upper abs 14% and lower abs 11%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set the start angle and sit on the rotary torso machine, knees locked between the leg pads.
  2. Place the chest against the pad and hold the handles, sitting tall.
  3. Rotate the torso against the resistance, moving from the trunk.
  4. Pause at the end of the turn with a squeeze in the side of the waist.
  5. Return slowly to the start, finish the set, then switch the machine to the other side.

Tips

  • Keep the hips still: the pads lock them so only the trunk turns.
  • Use a range you can control without jerking.

Common mistakes

  • Pulling with the arms to move the pad.
  • Letting the weight stack slam at the end of the return.
  • Using a start angle that forces an extreme twist.

Muscles worked by the Rotary Torso Machine

  • Obliques Primary57%
  • Upper abs Secondary14%
  • Lower abs Secondary11%
  • Spinal erectors (lower back) Stabilizer7%
  • Lats (upper) Stabilizer5%
  • Hip flexors Stabilizer3%
  • Serratus anterior Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Seated, hips locked. Turning the trunk against load trains the obliques as rotators, with the hips and shoulders transferring the force.

Rotary Torso Machine alternatives

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Rotary Torso Machine work?

Mainly the obliques. The upper abs and lower abs assist.

Is the Rotary Torso Machine good for beginners?

Yes. The Rotary Torso Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Rotary Torso Machine?

For example the Cable Woodchop, Horizontal Cable Woodchop and Decline Bench Russian Twist. They train mostly the same muscles, some with different equipment.

How do you make the Rotary Torso Machine harder?

Add weight or reps, or move on to the Decline Bench Russian Twist and Medicine Ball Russian Twist.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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