Best Machines for Obliques: Gym and Home Options (Plus Lower Abs)

Short answer: The best gym machines for obliques are the cable machine (for wood chops, cable rotations and Pallof presses), the rotary torso machine, the captain's chair and the Roman chair for side bends. At home, an ab machine with a twisting seat, like the Wonder Core 2, brings that rotation work into your living room. Choose equipment that covers all three jobs your obliques do: turning your torso, bending it sideways and holding it steady against a twist.

Below you'll find what each machine does for your obliques, how to use it, which equipment trains your abs and obliques together, what to use for your lower abs, and a simple way to put it all into a weekly routine.

What do your obliques do?

Your obliques are the muscles along the sides of your waist, in two layers: the external obliques on the surface and the internal obliques underneath. They rotate your trunk, bend it to the side, and work with your rectus abdominis to curl your upper body forward. Training all of these movements builds a stronger, more balanced waist.

According to Kenhub's anatomy reference, the external oblique teams up with the opposite internal oblique to rotate your trunk, and works with the abdominal and back muscles on the same side to bend your trunk sideways. That gives your obliques three jobs to train:

• Rotation: turning your rib cage to the left and right.
• Side bending: bending your torso toward one hip and back up.
• Anti-rotation: bracing so your torso stays square while a force tries to twist it.

The best machine for your obliques is the one that trains the job you want, so the sections below sort each option by what it does. For more about rotation versus anti-rotation, see our guide to ab twists and twisting exercises.

What are the best gym machines for obliques?

Four stations at most gyms cover every job your obliques do. Use the cable machine and the rotary torso machine for rotation, the captain's chair for knee raises that work your obliques and lower abs together, and the Roman chair for side bends.

1. Cable machine: wood chops, rotations and Pallof presses

The cable machine is the most versatile oblique station in the gym because you can set the pulley at any height and choose your weight in small steps. Three moves cover rotation and anti-rotation:

• Cable wood chop: set the pulley high, stand side-on, and pull the handle diagonally down across your body toward the opposite hip, turning from your rib cage. Reverse it with a low pulley for a low-to-high chop.
• Cable rotation: set the pulley at chest height, hold the handle with straight arms, and turn your torso away from the machine while your hips stay facing forward.
• Pallof press: stand side-on with the handle at your chest, press it straight out, and hold for a breath while your torso stays square. This trains anti-rotation.

2. Rotary torso machine

The rotary torso machine is the station most people mean by "the oblique machine." You sit with your chest or upper arms against the pads, lock your lower body in place, and turn your torso to one side against the weight stack, then return slowly. Because the path is guided and the load is easy to adjust, it's a great first oblique machine. Turn from your rib cage, keep the movement smooth, and train both directions evenly.

3. Captain's chair

The captain's chair (also called a vertical knee raise station) lets you hang with your back against a pad and your forearms on the armrests, then lift your knees toward your chest. In an American Council on Exercise (ACE)-sponsored study at San Diego State University, which used EMG to compare 13 common ab exercises in 30 adults, the captain's chair ranked first for oblique activity and second for the rectus abdominis.

To add more side work, lift your knees up and slightly toward one shoulder, lower with control, then alternate sides. Keep your back against the pad and let your abs, not momentum, drive each rep.

4. Roman chair for side bends

The Roman chair, or 45-degree hyperextension bench, is usually used for back extensions, but you can also turn sideways on it to train side bending. Rest one hip on the pad with your feet anchored, lower your torso toward the floor to the side, then lift back up until your body forms a straight line. Cross your arms over your chest to start, and hold a light plate once the movement feels smooth.

What is the best ab machine for obliques at home?

For home training, look for an ab machine that combines crunches with a twisting motion, so one piece of equipment trains the front and sides of your core. The Wonder Core 2 ($169.99) is built around exactly that combination:

• Twisting seat: enhances oblique and cardio workouts.
• 180°+ range of motion: extends past a traditional crunch for deeper core engagement.
• Spring assistance: two springs help you return to the start position, which is ideal for beginners, and the resistance is adjustable as you get stronger.
• 8 pulley resistance bands: add rowing, curls and raises for your back, shoulders and arms.
• 360° foam rollers: support the sides of your back through the movement.
• Fit and size: recommended for users 5'0" to 6'0", maximum load 264 lb, product dimensions 43.3" L x 21" W x 28.5" H, item weight 23.6 lb.

3 oblique moves on the Wonder Core 2

1. Seated twist: sit tall on the twisting seat, hold the handles, brace your core and rotate side to side in a smooth, steady rhythm. Do the same number of turns in each direction.
2. Twisting crunch: crunch forward, and at the top turn your rib cage toward one side. Return to center with control, then alternate sides on the next rep.
3. Slow crunch: crunch through the full range of motion, taking 2 to 3 seconds up and 2 to 3 seconds down, so your rectus abdominis and obliques work together on every rep.

To make each move harder, reduce the spring assistance, slow your tempo and pause for a second at the top. Our guide to making Wonder Core 2 crunches harder walks through each step, and the first-month Wonder Core 2 routine shows how to combine crunches, rowing and the twisting seat in one session.

Pair your machine with a few floor moves

Floor exercises round out your home oblique training. The bicycle crunch ranked second for oblique activity and first for the rectus abdominis in the same ACE study. Russian twists and standing side twists add more rotation, and side planks train your obliques to hold your body steady.

Step-by-step form for each is in our guides to Russian twists and standing side twists. If you're still comparing home ab trainers, see our comparison of ab machines for home gyms.

Which equipment targets both abs and obliques?

The captain's chair trains both at once: it ranked first for the obliques and second for the rectus abdominis in the ACE study. The cable wood chop also works your abs and obliques together, and at home, an ab machine that combines a crunch with a twisting seat, like the Wonder Core 2, trains the front and sides of your core in one session.

What is the best machine for lower abs?

At the gym, the captain's chair is the go-to station for your lower abs, because lifting your knees curls your pelvis up toward your rib cage. Your "lower abs" are the lower part of the rectus abdominis, which Kenhub describes as one long muscle running from your rib cage to your pubic bone. Moves that bring your knees and pelvis up, like knee raises and reverse crunches, put extra focus on that lower section.

At home, crunching through the full range of motion on the Wonder Core 2 works your upper, middle and lower abs along with your obliques, and floor reverse crunches make a great finisher.

How to build an oblique workout with these machines

Pick one exercise for each oblique job and you have a complete routine:

• Rotation: cable wood chops, the rotary torso machine, or seated twists on the Wonder Core 2.
• Knee raise or crunch: captain's chair knee raises, or twisting crunches on the Wonder Core 2.
• Side bend or hold: Roman chair side bends, Pallof presses, or side planks.

Train your core at least 2 days a week, the minimum the Physical Activity Guidelines for Americans recommend for muscle-strengthening activity. Choose a number of reps you can finish with good form on both sides, and add a rep, a little weight or a slower tempo as you get stronger.

To show off the definition you build, pair your oblique work with regular cardio. A 2012 meta-analysis of 35 randomized trials found that aerobic exercise significantly reduced visceral fat, and our guide on how to lose belly fat at home covers the cardio and eating habits that help.

Frequently asked questions

What machine works obliques at the gym?

The cable machine, rotary torso machine, captain's chair and Roman chair all work your obliques. Cables and the rotary torso machine train rotation, the captain's chair trains knee raises, and the Roman chair trains side bends. Using two or three of them covers every job your obliques do.

Does the ab crunch machine work obliques?

Yes, your obliques help the rectus abdominis curl your trunk forward, so a crunch machine works them too. For more direct oblique work, add a turn: twisting crunches, cable rotations or the rotary torso machine train the rotation your obliques are built for.

What's the difference between obliques and abs?

"Abs" usually means the rectus abdominis, the muscle down the front of your stomach that curls your trunk forward. Your obliques sit along the sides of your waist and rotate and bend your trunk. Both are part of your abdominal wall, and a balanced routine trains them together.

What is the best gym machine for lower abs?

The captain's chair. Lifting your knees toward your chest curls your pelvis up, which puts extra focus on the lower part of the rectus abdominis, and it ranked second for the rectus abdominis in the ACE study.

Can I train my obliques at home without gym machines?

Yes. A home ab machine with a twisting seat, like the Wonder Core 2, covers rotation and crunches, and floor moves such as bicycle crunches, Russian twists and side planks add even more variety.

Related reading

• Ab Twists: 5 Twisting Exercises That Train Your Obliques
• Do Russian Twists Build Abs? Muscles Worked, Form & 4 Variations
• Best Ab Machines for Home Gyms: 6 Compared
• Your First Month With the Wonder Core 2

Sources

• American Council on Exercise. ACE-sponsored study reveals best and worst abdominal exercises (2001).
• Kenhub. External abdominal oblique muscle.
• Kenhub. Rectus abdominis muscle.
• U.S. Department of Health and Human Services. Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans.
• Ismail I, et al. (2012). A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obesity Reviews.