Create

How To Use A Rotary Torso Machine: Tips, Technique, Correct Form, Benefits and Common Mistakes

The rotary torso machine could be your new go-to machine for ab workouts.
The rotary torso machine could be your new go-to machine for ab workouts.
Aryan Bajaj

A rotary torso machine is a piece of workout equipment that allows you to do movements that train the obliques or side muscles. It can also be used for other core training exercises, such as sit-ups and crunches.

The machine works your obliques in multiple planes at once, giving you better results than you would from doing them one plane at a time with dumbbells or bodyweight. As this type of exercise focuses on your oblique muscles rather than the abs (which are made up mostly of rectus abdominis), it can give you better results than doing crunches or sit-ups alone.


Tips to Use a Rotary Torso Machine

Here are some tips on how to do a proper rep on a rotary torso machine:

  • Keep your back straight and feet on the floor.
  • Hold onto the handles with hands at shoulder level, keeping your elbows bent at a 90 degree angle. Your arms should be parallel to each other, with palms facing behind you.
  • Slowly rotate your shoulders in a clockwise direction, maintaining a constant speed throughout the movement.
  • After completing one full rotation, return to the starting position by rotating in an anti-clockwise direction till you have completed as many rotations as required for that set/repetition/duration.

Technique and Correct Form

The correct technique to use a rotary torso machine is to sit with your back against the machine, and pull the handles towards your body.

Keep in mind that you should keep your feet flat on the ground, knees slightly bent and hands positioned on each side of the machine. Rotate your arms as far as possible while keeping control over them and pulling them back till you feel the muscles getting worked out.

If done correctly, this exercise can improve strength in many areas of the upper body, including shoulders, biceps and forearms.

youtube-cover

It also works well for people who are looking to lose weight, as it helps burn calories effectively even though it does not burn too much fat at once or make one tired after exercise.


Benefits

The rotary torso machine is great for improving flexibility, posture and strength. It also improves core stability and muscle endurance. All these benefits boost overall health and can help you be more active each day.

Increased Flexibility: A healthy spine means a healthy body. The rotary torso machine helps improve your range of motion in all directions. That make it easier to stretch out after a tough workout or when you need some extra circulation throughout the day.

Improved Posture: Having good posture is important for both appearance and health. It makes you look taller and slimmer while helping with back pain by supporting proper alignment between the spine’s natural curves.

The rotary torso machine promotes good alignment by targeting large groups of muscles at once, including those that hold the body upright against gravity, keep us balanced during movement, protect organs from damage caused by impact (such as falling) and allow us to breathe properly by supporting our rib cage during inhalation and exhalation.

Stronger Abs: A rotary torso machine trains your obliues, which may often get left out during crunches or leg raises. While those exercises are great, they aren't enough for someone looking to build an incredible torso.

This machine works on isolating your torso more efficiently than any of the other abdominal exercises, helping you get the most out of your core workouts.


Common Mistakes

There are a couple of common mistakes you should avoid when using a rotary torso machine.

The first one is to use the machine with your arms crossed or extended. You can also make this mistake by raising and lowering your arms, or keeping them at rest by your sides as you move forward or backward on the machine. In all cases, that will result in minimal muscle activation and an inefficient workout that won’t give you results.

Another common mistake people make when using a rotary torso machine is to keep their arms up while they move forward and backward. This is another way of saying that they shouldn't be using large stabilising muscles like their lats or traps (which are part of the upper back). If you're looking for improved strength throughout the whole body—not just in one area— focus on getting better in activating the smaller accessory muscles instead.

Try slow, controlled movements. That applies to exercises other than this one too. Remember to go slow on each rep, and maximise your range of motion. Keep your back straight, and control your movement.


Takeaway

A rotary torso machine allows you to perform torso rotational exercises. These machines have an upper torso rotation axis that can be moved in multiple directions. That makes it possible for you to work out your pectoral muscles, abdominal muscles and latissimus dorsi or lats while getting in a stellar oblique workout.


live poll LIVE POLL

Q. How often do you train abs?

0-1x a week

2x a week

40 votes so far

Edited by Bhargav

Comments

Quick Links

More from Sportskeeda
Fetching more content...