FitCi
Torso Rotation Machine is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Sit in the machine and adjust the chest pad and handles to fit your body.
- Secure your knees and hips against the pads so the rotation comes only from your torso.
- Squeeze your abs and rotate your torso to one side under control.
- Pause for 1 second at the end point and feel the contraction in your obliques.
- Return slowly to center while resisting the weight.
- Once you finish the set on one side, switch to the other side for the same number of reps.
Coaching tip
Keep your hips fixed in the seat and rotate using only your abs; no swinging, all control.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.