Dumbbell Kneeling Twist Down Up Raise

Muscles worked

Setup

1. Kneel on both knees (tall kneeling) with your torso upright and core braced.
2. Hold a single dumbbell with both hands by the ends (bell-grip) or the handle, positioned near your right hip.
3. Set your knees hip-width apart to create a stable base of support.

How to do it

1. Exhale as you rotate your torso and swing the dumbbell diagonally across your body and upward until it is above your left shoulder.
2. Inhale as you lower the dumbbell back down to the starting hip with control.
3. Immediately transition the weight to the left hip and repeat the diagonal raise toward the right shoulder.
4. Continue alternating sides in a fluid, 'V-shaped' pattern, maintaining a 1-second upward and 2-second downward tempo.

Form checklist

• Keep your hips square and facing forward to isolate the rotation in your obliques and thoracic spine.
• Avoid arching your lower back as the dumbbell reaches the top of the movement.
• Keep your arms mostly straight with a very slight bend in the elbows to protect the joints.
• Maintain a proud chest and avoid shrugging your shoulders toward your ears during the raise.

Pro tips

• Initiate the movement from your midsection; think of your arms as extensions of your core rather than the primary drivers.
• Follow the dumbbell with your eyes throughout the range of motion to ensure full, safe rotation of the upper body.
• Squeeze your glutes throughout the set to stabilize your pelvis and protect your lumbar spine.

Make it harder

• Pause for two seconds at the peak of the raise to maximize time under tension for the deltoids and obliques.
• Perform the exercise from a half-kneeling position (one knee down, one foot forward) to significantly increase the balance and stability challenge.

Frequently asked

What muscles does the dumbbell kneeling twist down up raise work?

The dumbbell kneeling twist down up raise primarily targets the abs, deltoids, obliques, and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the dumbbell kneeling twist down up raise?

The dumbbell kneeling twist down up raise uses dumbbell.

Is the dumbbell kneeling twist down up raise good for beginners?

The dumbbell kneeling twist down up raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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