Lateral bend, lumbar is all about trunk rotation.
Okay? So it's gonna look like, oh, it's an incline bench
set up next to a pulley.
It's gonna be the same thing.
In this instance though, since I'm not trying
to get the lateral bend, I'm just gonna go ahead
and leave the seat flat, okay?
And how I place my feet is gonna be very important
because I need to stabilize against rotation.
So that means I need to have an open stance.
And where I position my pelvis is gonna matter.
So the more trunk rotation I have,
the further away my pelvis needs to be from that.
The less I have, the more my pelvis is gonna
be rotated towards that.
So if I'm here, right, and I keep this still
and I rotate this, what I need is basically to get
to the point where I can be reaching towards that cable.
So for me, it's just a little less than actually
perpendicular is probably gonna be ideal for my setup.
Okay? Then from there, once I have all of this,
my arm position is protraction
and whatever flexion I have in that point,
and then essentially what I'm gonna do
to make sure this lines up good.
If the cable is like pulling me out,
if it doesn't go high enough, what I would do if I needed
to add any flexion to get
to finish off the range would not be
to lean towards the machine, it would be
to fall in the plane of my sternum, right?
So if I'm here, if I was gonna lean to get the stretch,
my sternum is now basically facing right towards Charlie.
I would lean that way. Okay.
So let's see what this looks like Here.
Grab my load sitting down.
I'm using this again so
that I'm not falling towards it, right?
So when I do my rotation, I'm not falling into this,
I'm using this so
that my rotation is basically happening on a straight axis.
Okay? I do my rotation here, let this pull me into
protraction, right?
And then I would flex into that to finish the stretch.
And this should be my arm coming towards my eyebrow.
How did I do? Pretty good, right? Okay.
And then again, I'm pulling towards the body,
right tight with the ribs.
Okay? So I'm not pulling into the body,
I'm just pulling tight to the body.
So if getting around my ribs is right here,
I'm pulling there, right?
I'm not gonna flare out
and do like some sort of lateral rowing motion here.
It's still a tight to the body row. Okay?
All right. So one more time.
I sit with this brace, I rotate,
I flex in the plane here,
and I keep using this arm
to prevent me from leaning into it.
I wanna stay here and I wanna row.
I don't wanna rotate out of it, right?
And I don't wanna start laterally
Bending, okay?
I wanna just keep the rotation
and if I keep this fixed, I should be able to hit
that stretch every rep.
If you lose that stretch, it's likely
because you either fell this way, right?
Or you counter rotate it out of it. Okay?
So again, if you find yourself in that situation, stop,
redo your setup and resume the set.
Okay. Questions on this one?
Want me to go through it one more time? Yeah. Okay.
So starting from the beginning to know
how much rotation I'm gonna need relative to
where my pelvis is gonna be, right?
I'm gonna set up here, I'm gonna rotate,
and then I'm gonna bring my arm up.
If I can't quite reach the cables,
I'm gonna rotate my pelvis towards it a little bit.
If some of you have a ton of rotation
and you're like looking over there,
then you're gonna bring your pelvis back the other way.
Okay? Once I kind of have that right, cool,
then I can grab my handle, have my pelvis situated,
rotate my torso using this so
that I don't fall towards the bench,
get my flexion if needed.
In the plane of the sternum,
my double check is my arm should be coming towards my
eyebrow and I should feel the lat stretch.
Pull tight to the ribs. No reversing the ribs.
No falling towards the bench, right? And you should be good.