Transverse Cable Rotations Exercise Library

The Transverse Cable Rotations exercise
PRIMARY MUSCLES:
Internal Obliques: These muscles on the lateral sides of the torso are involved in rotation and stabilization of the lumbo-pelvic-hip complex.
External Obliques: Located on the lateral and anterior areas of the torso, and are primary movers of the transverse plane and assist in stabilization of the lumbo-pelvic hip complex.
Transverse Abdominus: Located within the intra-abdominal area of the torso, the cylindrical muscle functions to maintain stability during rotational movement patterns.
EXERCISE TECHNIQUE:
1. Set up your cable machine: Adjust it to a comfortable position. Position a rope cable attachment at torso height. Position your feet 3-4 feet away from the cable attachment perpendicular to the cable machine.
2. Plant your feet firmly on the floor with knees slightly bent. Grasp the rope cable attachment with both hands, rotate the upper body, and torso towards the cable machine.
3. Aggressively perform a pull pattern of the rope handle towards the torso. Simultaneously begin a rotation of the torso.
4. Continue the pull pattern of the hands until in close proximity of your abdominal muscles. Immediately complete the rotation of the torso and simultaneously perform a push pattern of the hands until the arms are fully extended away from the cable machine.
5. Reverse the pattern, return to the starting position of the exercise and repeat.
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