Lever Seated Twist (gripless)
The Lever Seated Twist (gripless) primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Adductor Magnus, Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor. It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the External Obliques.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Erector Spinae, Iliopsoas, Quadratus Lumborum |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Adductor Magnus (adductors)
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
Instructions
- Preparation: Adjust range of motion setting on seat to one side. Sit with legs straddled against padding. Wrap arms behind and under padded bars around each side. Execution: Rotate torso through waist to opposite side. Return and repeat. Adjust range of motion setting to opposite side and repeat in opposite direction. Comments: SeeSpot Reduction Myth.
Alternative Exercises
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