A rotary torso machine, sometimes referred to as a torso rotation machine, strengthens your core muscles.
It isolates the hard-to-target obliques more directly than some other ab machines and free-weight exercises.
Strengthening the core with the torso rotation machine can help athletes improve their rotational power and prevent lower back injuries.
Regular use can:
- Enhance core strength
- Boost rotational power (great for athletes)
- Help prevent lower back injuries
- Improve posture and spinal mobility
You may also want to try different exercise variations, such as weighted torso rotation, unilateral torso rotation, and isometric torso rotation.
Caution If you experience any back problems, consult a medical professional before performing this exercise.
Machine Torso Rotation Muscles Worked
- Primary Muscles Worked: Obliques
- Secondary Muscles Worked: Rectus abdominis and Transverse abdominis
- Other Muscles Engaged: Spinal erectors, Hip flexors, and Quadriceps.
Benefits of the Rotary Torso Machine
- Isolates and builds strength in the obliques and abdominal muscles
- Improves core stability and rotational power.
- Enhances mobility through increased range of spine rotation
- It may help reduce the risk of lower back injuries.
- Promotes good posture and spinal alignment
- Offers variability by changing resistance and body positioning (seated/kneeling)
- Allows targeting of left, right, or both sides
- More direct oblique training than free weights or other equipment
- A useful exercise for many sports that require rotational strength.
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How To Do Seated Chest-Supported Torso Rotation
- Adjust the seat height so that your feet are firmly planted on the floor. Your chest should be pressed comfortably but securely against the chest pad. This is key—it locks your upper body in place so the rotation comes from your torso, not your arms or shoulders.
- Grab the handles with a neutral grip (palms facing in). Don’t white-knuckle them; your arms are just there to anchor you.
- Before you move an inch, tighten your core. Imagine someone is about to poke you in the stomach lightly.
- Exhale and smoothly rotate your torso to one side. Focus on squeezing the oblique muscle on that side. Go as far as you can without your chest lifting off the pad or your hips shifting.
- Pause for a brief second at the peak of the rotation. Feel that squeeze in your side.
- Inhale and slowly, resisting the pull of the weight stack, return to the starting position.
- Repeat the movement on the other side. Completing one rotation to each side counts as one full rep.
- 2–3 sets of 10–15 reps per side.
Tips and Form
- Your chest should remain pressed against the chest pad throughout the entire movement. If it lifts off, you’re likely using too much momentum or your lower back is compensating.
- Avoid jerking or swinging your torso. The slower and more controlled you are, the more your muscles will work.
- It’s easy to hold your breath during intense exercises. Continue to breathe steadily; let out air as you turn and breathe in as you come back.
- Maintain this core engagement throughout the exercise.
Kneeling Torso Rotation
When compared to the seated position, kneeling torso rotation often requires more core activation to maintain balance and proper form.
The kneeling position can also provide a good hip flexor stretch.
How To Do It
- Adjust the machine seat. Kneel on the seat facing the chest pad.
- Lean your chest forward onto the front pad.
- Grasp both machine handles positioned at shoulder height.
- Rotate your torso to the left.
- Pause for one second and feel the stretch in your right obliques. Do not overextend or round your back.
- Control the return movement and repeat on the other side.
Standing Rotary Torso Machine
The standing rotary torso machine offers several unique benefits over kneeling torso rotation and seated torso rotation.
- The standing position mimics everyday movements, such as twisting and turning.
- It reduces stress on the knees and ankles compared to kneeling torso rotation.
I appreciate how the standing position makes the exercise feel more ‘athletic.’ I stand with my feet and hips apart, holding the machine handles, maintaining a natural, upright posture.
How To Do It
- Stand on a twisting machine with feet and hips apart and hold the machine handles.
- Assume a normal posture, with your back straight.
- Keep your head and upper torso in their starting position – immobile.
- Exhale and twist the pelvis slowly to your right, as far as possible.
- Hold the stretch for several seconds and return to your starting position while inhaling.
- Perform the stretch on the other side, this time turning to your left as far as you can.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.