Obliques

WITH M1

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))

  

   

Lever Seated Side Crunch

Instructions

Preparation

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

Execution

With the hips stationary, flex the waist in a "C" shape so the elbows point downward. Return and repeat. Position lower body to opposite side and repeat.

Comments

Maintain shoulders fixed at approximately 90º so upper arm and upper back are perpendicular. Men should keep chest close to padded lever. Women may choose to position chest as close as possible without making contact with inside of padded bar.

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.

• Rectus Abdominis (Waist (Belly), Abdominal, Abs)

  

   

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)

  

• Deltoid, Posterior (Shoulder (Rear), Rear Delts)

  

   
• Triceps, Long Head

 

WITH M3

Cable Side Bend

Instructions

Preparation

With side to low pulley, grasp dumbbell cable with near arm. Stand with arm straight.

Execution

Bend waist to opposite side of cable. Lower and repeat. Repeat with opposite side.

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

• Trapezius, Upper (Shoulder (Upper), Upper Traps)

  

   
• Trapezius, Middle (Back (Upper), Traps)

  

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

  

   
• Gluteus Medius (Hip, Hip Abductor)

  

   
• Gluteus Minimus (Hip, Hip Abductor)