What Is a Torso Rotation Machine? (And How to Use One)

PDF download Download Article
Everything you need to know about oblique twist machines
PDF download Download Article

You’ve probably seen the torso rotation machine at your local Planet Fitness or neighborhood gym, but what does it even do? In short, it targets and strengthens your obliques (the muscles on the sides of your torso) and bolsters your core and abs. We’ll tell you more about what it does, how to use it, if it’s worth it, and other exercises that effectively work your obliques.

What does a rotary torso machine do?

A torso rotation machine works your obliques and core by providing resistance while you pivot your upper body. Working your obliques on a torso rotation machine can help relieve lower back pain and improve your posture and sense of balance.

Section 1 of 5:

What is a torso rotation machine and how does it work?

PDF download Download Article
  1. Torso rotation machines (TRMs) come in a couple different forms. Usually, it has a stationary chair, with handles that pivot around the chair to swivel your torso. Other times, the chair swivels while the handles stay in place. In either case, the machine targets your core by making you swivel your torso against a certain amount of resistance. [1]
    2. Advertisement
Section 2 of 5:

Benefits & Muscles Worked

PDF download Download Article
  1. The twisting motion of the torso rotation machine (TRM) targets your core, but particularly your obliques, which can be tricky to engage. Your obliques are the muscles on the sides of your torso, which control your torso’s side-to-side rotation. [2] The machine also works your abs, though it’s not the most direct or effective ab workout.
  2. Your abs and obliques are the primary muscles of your body’s core, and working them can have great effects on your entire body. Having stronger obliques can relieve lower back pain, improve posture and balance, and make your core stronger overall. [3]
    3. Advertisement
Section 3 of 5:

How to Use a Torso Rotation Machine

PDF download Download Article
  1. Before you start, it’s vital to calibrate the machine so you don’t hurt yourself. Take a seat (or kneel on the pads, depending on the machine’s design), and adjust the seat’s height so that you can comfortably reach the appropriate pads and handles. [4] With most machines, you want your chest to be level with the front pads if the machine has them.
    • Set the weight low to begin with and adjust it as needed. When using the machine, you should feel a good amount of resistance without exerting too much effort.
    • Torso rotation machines come in many different configurations, so it’s good to familiarize yourself with the machine’s parts first. There’s often a sign or label on the machine that explains this.
    • On some machines, you may need to adjust the direction of the machine with a pin. Other machines accommodate both twist directions at once.
  2. Most torso machines have you swivel your upper body. Grasp the machine’s handles, and make sure you’re sitting straight with your back, chest, or both against the appropriate pads if they’re present. Then, slowly twist your torso in one direction until you can’t anymore, then slowly return to the starting position. [5]
    • Don’t overexert yourself! Twist only as far as is comfortable, and stop twisting as soon as you feel your body approach its limit.
    • Usually, you’ll want your elbows and knees at a 90-degree angle when sitting in the machine. Again, this may vary with the machine’s design.
    • Some machines keep your torso stationary while your lower body moves. Others have you twist your torso until it’s straight, then return to a contorted position. In any case, the principles are the same.
  3. When using the machine, twist in 1 direction at a time—to the left or to the right. Each set, perform 10-12 reps per direction. [6] Aim for 2-3 sets per workout. Remember to keep the motion of your body slow, steady, and controlled at all times.
    4. Advertisement
Section 4 of 5:

Is the torso rotation machine worth it?

PDF download Download Article
  1. Studies show that using a torso rotation machine regularly, about 2 times a week, effectively strengthens your obliques, abs, and core. [7] That said, you’ll probably hear differing opinions from fitness enthusiasts, who say there are more effective workouts.
    • Ultimately, fitness is personal, and so it’s up to you! If the TRM is comfortable and easy to operate for you, then it’s a good choice, but feel free to explore other workouts, too.
    • However, you may risk injury if you’re not careful. Like any fitness equipment, proper form and knowing your limits are key. If you misuse the machine, you may end up injuring your hips or spine, which the machine engages.
    • When using the torso machine, stay within your limits, move slowly and steadily, and stop immediately if you feel any pain or discomfort.
Section 5 of 5:

Other Oblique & Core Exercises

PDF download Download Article
  1. Grip a pull-up bar so that your hands are slightly wider than your shoulders. Bend your knees and tuck your tailbone forward. Once you’re still, bring your knees up to your rib cage, squeeze, then slowly lower them to the starting position. [8]
    • Do 2 sets of 15 reps.
  2. This exercise is like using a TRM without the TRM. Simply hold a medicine ball or a comfortable weight in both hands in front of you, with your elbows bent and forearms parallel to the ground. Then, keeping your hips straight, swivel your torso 90 degrees to the side, then back to starting position, then 90 degrees to the other side, and back. [9]
    • Keep your feet slightly wider than shoulder width, and your spine straight.
    • Do 2 sets of 15 reps.
  3. A captain’s chair is a piece of equipment with a backrest and armrests and handles, but no seat. Take your position in the chair, using your arms to hold your body off the floor with your back flat against the backrest. Slowly raise 1 knee so that your leg makes a 90-degree angle with your hips. Then, while lowering the knee, raise the other one, like you’re pedaling a bicycle. [10]
    • Lift each knee 15-30 times, and do this workout twice.
    4. Advertisement

Expert Q&A

Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Tips

      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!

      Warnings

      • Talk to your doctor or a personal trainer before you perform any fitness regimen or workout routine to decide what level of activity is best for you.
        Thanks
        Helpful 0 Not Helpful 0
      Advertisement

      You Might Also Like

      What is Total Body Enhancement? Red Light Therapy at Planet Fitness
      How to
      Measure VO2 Max
      How to
      Lose Weight in 3 Days
      How to
      Cash Out on Sweatcoin on Android
      A Guide to Reducing Bulky Shoulders
      How to
      Bounce Pecs
      How to
      Do Pull Ups for Beginners
      How to
      Choose the Right Dumbbell Weight
      How to
      Air up an Exercise Ball
      How to
      Cancel Your Planet Fitness Membership by Phone or Mail
      How to
      Improve Your Reflexes and Reaction Speed
      How to
      Get a Nice Body
      The Ultimate Guide to Building Muscle Mass
      How to
      Get Thinner Thighs
      Advertisement

      References

      1. ↑ https://www.tomsguide.com/features/7-best-gym-machines-for-building-abs
      2. ↑ https://my.clevelandclinic.org/health/body/21755-abdominal-muscles
      3. ↑ https://www.muscleandfitness.com/workouts/abs-and-core-exercises/the-oblique-muscles-anatomy-training-exercises/
      4. ↑ https://www.tomsguide.com/features/7-best-gym-machines-for-building-abs
      5. ↑ https://www.ymcamidtn.org/health-and-fitness/articles/6-machines-you-shouldnt-fear
      6. ↑ https://www.tomsguide.com/features/7-best-gym-machines-for-building-abs
      7. ↑ http://medxonline.net/wp-content/uploads/2019/02/isometrictorso.pdf
      8. ↑ https://barbend.com/best-oblique-exercises/
      9. ↑ https://www.outsideonline.com/health/training-performance/oblique-side-abs-workout-exercises/
      1. ↑ https://www.muscleandfitness.com/workouts/abs-and-core-exercises/the-captains-chair-exercise-and-workout-for-rock-hard-abs/

      About This Article

      Thanks to all authors for creating a page that has been read 705 times.
      If you buy through links on our site, we may earn a commission .

      Did this article help you?

      Advertisement