Cable Seated Trunk Rotation

oec:cable-seated-trunk-rotation

A seated cable exercise that trains core rotational strength and oblique development while fixing the hips in place.

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Also called: Seated Cable Trunk Rotation, Seated Cable Twist, Cable Seated Twist, Cable Torso Twist, Trunk Rotation With Cable

How to do it

Position a bench perpendicular to a cable pulley adjusted to chest height.
Sit upright on the bench with your side facing the cable machine, feet flat on the floor for stability.
Grasp the single handle with both hands, extending your arms straight out in front of your chest with a slight unlock at the elbows.

Brace your abdominals and maintain a tall, upright posture.
Rotate your torso smoothly away from the machine, keeping your arms locked relative to your chest.
Pause briefly at the end of the rotation, actively contracting your obliques.
Slowly reverse the rotation under control back to the starting position without letting the weight stack slam.
Complete the desired repetitions on one side before turning around to train the opposite side.

Exhale as you rotate your torso away from the pulley; inhale as you slowly return to the start.

Swinging the arms independently of the torso.: Keep the hands centered with your sternum so the rotation is driven purely by the midsection.
Allowing the pelvis and hips to shift or lift off the bench.: Press firmly through your feet and maintain even sit-bone contact on the bench throughout the set.
Excessive lumbar rounding during rotation.: Sit tall with a neutral spine and rotate primarily through the mid-to-upper back.

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