Seated Band Twist

Setup

1. 01Anchor the band at chest height to your side, level with the sternum when seated.
2. 02Sit tall on a bench or the floor, side-on to the anchor, feet planted.
3. 03Hold the band with both hands at arms length in front of the chest.
4. 04Step or slide away until there is tension before the rep starts.

Execution

1. 01Exhale and rotate the torso away from the anchor, arms staying long.
2. 02Turn from the mid-back and ribs while the hips stay square.
3. 03Pause briefly at end range with the obliques fully engaged.
4. 04Rotate back toward the anchor slowly, resisting the band the whole way.

Checkpoints

• -Hips and knees stay pointing forward; only the trunk rotates.
• -Arms act as a rigid frame, not the engine of the movement.
• -Posture stays tall; no slumping as the set fatigues.
• -Both sides are trained with equal reps and range.

Common mistakes

• -Swinging the arms across the body instead of rotating the trunk.
• -Letting the hips rock side to side with each rep.
• -Rounding the back to fake extra rotation.
• -Rushing the return and letting the band unload.