• Sitting sideways on the bench with one side facing the Power Rods®, grasp the handle closest to you with both hands.
• Raise both arms up to chest level, centered in front of the sternum (breast bone).
• Keep both elbows slightly straight.
• Lift your chest, pinch your shoulder blades together, tighten your abs and maintain a very slight arch in your lower back.
• Tighten your entire abdominal area and slowly rotate your rib cage/arms away from the cables (30-40 degrees), as if your were rotating with a rod through the middle of your spine.
• Rotate past midline as far as can be performed slowly and comfortably.
• Slowly return to the starting position.
• This is an important exercise, yet it can become high risk if done incorrectly. Keep your chest lifted and always maintain your spine in good alignment with a very slight arch in your lower back.
• Keep your hands centered in front of the middle of your chest (sternum) and your shoulder blades “pinched” together. Insure that all of your motion occurs in the torso.
• Remember, more range of motion is not necessarily better, especially in this exercise. Move only as far as your muscles will take you. Try to eliminate uncontrolled momentum.
• Caution — Do not use heavy resistance for this exercise. Pick a weight that allows you to perform at least 12-15 reps.
• This exercise will NOT spot-reduce fat!