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Lateral bend, lumbar is all about trunk rotation.

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Okay? So it's gonna look like, oh, it's an incline bench

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set up next to a pulley.

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It's gonna be the same thing.

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In this instance though, since I'm not trying

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to get the lateral bend, I'm just gonna go ahead

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and leave the seat flat, okay?

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And how I place my feet is gonna be very important

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because I need to stabilize against rotation.

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So that means I need to have an open stance.

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And where I position my pelvis is gonna matter.

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So the more trunk rotation I have,

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the further away my pelvis needs to be from that.

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The less I have, the more my pelvis is gonna

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be rotated towards that.

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So if I'm here, right, and I keep this still

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and I rotate this, what I need is basically to get

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to the point where I can be reaching towards that cable.

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So for me, it's just a little less than actually

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perpendicular is probably gonna be ideal for my setup.

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Okay? Then from there, once I have all of this,

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my arm position is protraction

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and whatever flexion I have in that point,

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and then essentially what I'm gonna do

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to make sure this lines up good.

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If the cable is like pulling me out,

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if it doesn't go high enough, what I would do if I needed

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to add any flexion to get

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to finish off the range would not be

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to lean towards the machine, it would be

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to fall in the plane of my sternum, right?

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So if I'm here, if I was gonna lean to get the stretch,

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my sternum is now basically facing right towards Charlie.

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I would lean that way. Okay.

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So let's see what this looks like Here.

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Grab my load sitting down.

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I'm using this again so

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that I'm not falling towards it, right?

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So when I do my rotation, I'm not falling into this,

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I'm using this so

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that my rotation is basically happening on a straight axis.

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Okay? I do my rotation here, let this pull me into

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protraction, right?

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And then I would flex into that to finish the stretch.

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And this should be my arm coming towards my eyebrow.

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How did I do? Pretty good, right? Okay.

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And then again, I'm pulling towards the body,

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right tight with the ribs.

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Okay? So I'm not pulling into the body,

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I'm just pulling tight to the body.

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So if getting around my ribs is right here,

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I'm pulling there, right?

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I'm not gonna flare out

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and do like some sort of lateral rowing motion here.

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It's still a tight to the body row. Okay?

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All right. So one more time.

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I sit with this brace, I rotate,

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I flex in the plane here,

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and I keep using this arm

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to prevent me from leaning into it.

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I wanna stay here and I wanna row.

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I don't wanna rotate out of it, right?

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And I don't wanna start laterally

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Bending, okay?

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I wanna just keep the rotation

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and if I keep this fixed, I should be able to hit

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that stretch every rep.

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If you lose that stretch, it's likely

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because you either fell this way, right?

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Or you counter rotate it out of it. Okay?

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So again, if you find yourself in that situation, stop,

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redo your setup and resume the set.

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Okay. Questions on this one?

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Want me to go through it one more time? Yeah. Okay.

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So starting from the beginning to know

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how much rotation I'm gonna need relative to

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where my pelvis is gonna be, right?

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I'm gonna set up here, I'm gonna rotate,

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and then I'm gonna bring my arm up.

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If I can't quite reach the cables,

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I'm gonna rotate my pelvis towards it a little bit.

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If some of you have a ton of rotation

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and you're like looking over there,

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then you're gonna bring your pelvis back the other way.

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Okay? Once I kind of have that right, cool,

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then I can grab my handle, have my pelvis situated,

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rotate my torso using this so

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that I don't fall towards the bench,

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get my flexion if needed.

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In the plane of the sternum,

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my double check is my arm should be coming towards my

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eyebrow and I should feel the lat stretch.

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Pull tight to the ribs. No reversing the ribs.

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No falling towards the bench, right? And you should be good.