This  movement is performed on your standard lat machine with the use of a single D-handle. This is one of the best movements I've found to target the muscles of the obliques in a very unique way.

You begin by standing with your side to the machine. Grab the D-handle and pull it down to your side so your arm is locked straight to the side. From here perform the same movement as you would a one-arm dumbbell side bend. The difference with this is the resistance is now opposite what it would be with dumbbells. The tension is now on the downward phase.

Before you begin, tighten your abdominals and obliques. Now bend to the side and make sure to keep a controlled tempo. Flex your obliques very hard when you reach the midpoint and keep your upper body erect. Return to the start position slowly while keeping as much tension on the obliques as you can.

When you complete the set you'll then switch sides. I've found this movement works very well when performed two ways. The first way is to train very heavy for 6-8 reps. Another method that seems to work very well is to keep the weight light for sets in the 30-60 second range.

Training Mistakes:

• Going too heavy. This may cause you to break form and begin to bend forward.

• Using too fast of a training tempo. Keep the tempo slow and controlled, making sure to keep tension on the muscle.