Broosvstick twists

Deltoid Biceps brachii Latissimus dorsi Serratus anterior

Right Latissimus Dorsi Injury

VARIATION

Seated on a bench.

Stand with the legs apart, holding a stick across the trapezius above the posterior deltoid, hands resting on the stick without pushing:

• Rotate the torso to one side and to the other, keeping the pelvis fixed with isometric contraction of the gluteal muscles. When the right shoulder is forward, this exercise works the right external oblique and, deep in, the left internal oblique and, to a lesser degree, the rectus abdominis, quadratus lumborum, and the extensor muscles of the spine on the left side. To increase the intensity, round the back slightly.

You can also perform the movement while seated, which helps to fix the pelvis so that you can focus the effort on the abdominal core.

Best results are obtained with sets lasting several minutes.

VARIATION

Seated on a bench.

Deltoid Biceps brachii Latissimus dorsi Serratus anterior

External oblique

Gluteus medius Tensor fascia lata Iliopsoas ■ Pectlneus Fascia lata, iliotibial band Adductor longus Quadriceps, rectus femoris Quadriceps, vastus lateralis

Pectoralis major Rectus abdominis

Internal oblique, in deep

Pyramidalis

Sartorius

Gracilis

Adductor magnus Quadriceps, vastus medialis

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