Bowflex Motivator Strength Training System - Manual (Page 40)

TRUNK ROTATION
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.
Starting position:
•Sitting sideways on the bench with one side facing the power rods, grasp the handle 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 - 40 degrees), as if your were rotating with a rod through the middle of your spine.
•Slowly return to the starting position.
Key points:
•This is a high risk exercise that may cause injury if done incorrectly. Keep your chest lifted and
always maintain your spine in good alignment with a very slight arch in your lower back.
•Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades
“pinched” together. Insure that all of your motion occurs in the torso.
•Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far
as your muscles will take you. Try to 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.
FINISH
START
Abdominal Exercises
38