What Exercise Machine Works the External Obliques?

There's more to abdominal training than crunches. A complete ab workout also targets the external obliques. Including oblique exercises in your waist-and-abs program adds a literal new twist to your routine. Although many oblique workouts can be performed as simple floor exercises, some of the machines at your local gym will add challenge and variety.

  1. Obliques: Anatomy and Function

    • Your external oblique muscles comprise the outermost fibers of your upper torso. They attach to your ribs and sit on each side of your rectus abdominis, which is the large muscle at the center of your abdomen. Beneath your external obliques lie the internal obliques, which form an inverted “V” shape. Both of these muscle groups participate in actions such as flexing your rib cage toward your pelvis, rotating your upper torso and lateral bending at the waist.

    The Rotary Torso Machine

    • The rotary torso machine, which you sit in, addresses the rotational functions of your external obliques. Adjust the weight and adjust the range of motion to one side and then use your external obliques to rotate your upper torso. An article featured in "Fitness Tribune" evaluates the safety and effectiveness of different manufacturers' rotary torso machines. The ideal machine has a seat adjustment to accommodate different heights as well as a starting weight suitable for novices. If you have back problems, consult your doctor before using this machine.

    Cable Wood Chop

    • Real-life external oblique movements usually occur while standing and combine spinal flexion with rotation. Examples include sports such as golf and tennis and functional movements such as taking your clothes from the overhead drier and putting them in the laundry basket alongside you. The cable wood exercise blends flexion and rotational movements, making it a highly functional external oblique exercise. Stand sideways to the machine and grasp the handle of the overhead cable with both hands. Keep your arms straight and rotate your upper torso diagonally downward, reaching for the opposite hip. Complete one set on each side, then reach for the lower cable handles and perform the movement in the reverse direction.

    Roman Chair Side Bends

    • The Roman Chair facilitates the lateral flexion function of your external obliques. During this exercise, your hip stays positioned against the machine's pad. This alignment prevents one of the most common mistakes in side-bending exercises -- initiating the movement from the hip instead of the waist. Lie sideways, with your feet secured under the heel pads. Cross your arms at your chest and bend sideways at the waist, going down only as far as you can go while maintaining control of the movement.