Spine Twist

Plane of Motion

Transverse

Spring Setting

Light / Medium

Light or Medium Long Arm Springs

Shoulder Height Hooks

Muscle Focus

Spinal Rotators

External Oblique (opposite side), Internal Oblique (same side), Erector Spinae (same side), Semispinalis (opposite side), Deep Posterior Spinal Group (opposite side)

Rotates the spine when rowing.
Resists the springs as the torso returns to start.

Shoulder Horizontal Abductors

Posterior Deltoid, Infraspinatus, Teres Minor, Middle Deltoid, Latissimus Dorsi, Teres Major

Pull the elbow back with the spring during the row with elbow lifted.
Resists the springs as the arm reaches forward.

Scapular Adductors (Retraction)

Trapezius, Rhomboids, Levator Scapulae, Latissimus Dorsi (when arms are forward)

Draw the scapulae together as the elbow reach back.
Initiates the elbow pulling back with the scapular downward rotators.
Resists the spring as the arm reaches forward to stabilize the scapula and keeps the shoulder from rolling forward.

Scapular Downward Rotators

Rhomboids, Levator Scapulae, Pectoralis Minor, Latissimus Dorsi

Swing the bottom tips of the scapulae together as the elbow pulls back.
Initiates the elbow pulling back with the scapular adductors.
Resists the spring as the arm reaches forward to stabilize the scapulae and keep the shoulder from rounding forward.

Other Muscles at Play

Spinal stabilizers provide lumbo-pelvic stabilization.
Scapular depressors keep the shoulders down away from the ears.
Elbow extensors straighten the arms.
Hip extensors work with the spinal stabilizers to create lumbo-pelvic stabilization in kneeling.

Objectives

Strengthens the posterior shoulder and trunk rotators to support powerful, well-organized rotational control.
Trains steady stabilization of the shoulder and scapula to keep the arm clear, connected, and precise.
Builds coordinated, integrated control of the core muscles to anchor the movement with stability and ease.
Targets the posterior muscles involved in rotational control, especially those that connect the scapula and shoulder, to create stronger, more integrated support through the upper back and shoulder complex.
Focus on breathing to synchronize the movement.