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Machine Torso Rotation

Obliques AbsLower back Isolation Ab crunch machine
Demo (loops)

How to do it

Starting position

  1. Sit on the machine seat and press your back and lower back completely against the pad.
  2. Plant your feet firmly on the floor and grip the handles tightly with both hands.
  3. Look straight ahead and relax the tension in your shoulders.

Movement

  1. Keep your abs engaged and smoothly rotate your upper body to one side.
  2. Pause briefly at the point where your obliques fully contract.
  3. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you rotate and inhale as you return.

Trainer tips

  • Anchor your pelvis against the pad and rotate only your upper body
  • Push with your obliques and return slowly
  • Keep your knees and feet pointing forward

Cautions

  • Using momentum can strain your lower back joints, so move slowly.
  • Twisting excessively can cause a spinal injury, so stay within your range of motion.
  • Throwing the equipment with momentum
  • Forcing rotation to the end of the range of motion

Exercise info

Primary musclesObliques
Secondary musclesAbs · Lower back
EquipmentAb crunch machine
Movement patternCore
Rep range10–15 reps
4 similar exercises

Representative exercise: Machine Torso Rotation

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the ab crunch machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.