Lever Side Bend

Instructions

Preparation

Position seat so shoulders are the same height of padded lever. Sit in machine with legs to one side. Place over lever pad. Push padded lever down slightly until shoulder is fixed at approximately 90º; upper arm parallel to floor.

Execution

With the hips stationary, push down lever by bending to side so the elbow points downward. Return and repeat. Position lower body to opposite side and repeat.

Comments

Maintain shoulder fixed at approximately 90º so upper arm and upper back are perpendicular.

Muscles

Target: The primary muscle intended for exercise

• Obliques (Hips (Upper), Waist (Sides), Obliques)

  

   

Synergists: A muscle that assists another muscle to accomplish a movement.

• Quadratus lumborum (Deep Low Back Lateral Flexor)

• Psoas major (Hip, Hip Flexors)

• Iliocastalis lumborum, Iliocastalis thoracis (Erector Spinae Lower Back)

Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint

• Pectoralis Major, Sterna (Chest, Lower Pecs)

  

   
• Latissimus Dorsi (Back (Middle, Outer), Lats)

  

   
• Teres Major (Back (Outer), Lats little helper)

  

   
• Rhomboids (Back (Middle)

  

   
• Levator Scapulae (Shoulder (Upper), Neck (Rear))