Dumbbell Russian Twist

Muscles worked

Setup

1. Secure your feet firmly under the padded rollers of an incline bench set to a 30-45 degree angle.
2. Sit upright holding a single dumbbell with both hands at chest height.
3. Lean your torso back until it is approximately parallel to the floor or at a 45-degree angle to the bench to engage the core.

How to do it

1. Rotate your torso to one side, bringing the dumbbell toward your hip while keeping your hips and legs locked in place.
2. Exhale forcefully as you reach the end of the rotation, focusing on the contraction in your obliques.
3. Inhale as you rotate back through the center and immediately transition to the opposite side in a controlled, fluid motion.
4. Maintain a steady tempo, avoiding the use of momentum to swing the weight.

Form checklist

• Rotate from the ribcage and waist rather than just moving your arms side to side.
• Keep your chest up and shoulders back to avoid excessive rounding of the spine.
• Ensure your lower back remains stable and does not arch away from the bench.
• Follow the dumbbell with your eyes to maintain neutral neck alignment throughout the rotation.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are wringing out your midsection like a towel at the peak of each turn.
• Keep the dumbbell slightly away from your body to increase the lever arm, making the rotational load heavier for the obliques.

Make it harder

• Fully extend your arms straight out in front of your chest to maximize the torque on your abdominal wall.
• Pause for two seconds at the end of each rotation to eliminate momentum and increase time under tension.

Frequently asked

What muscles does the dumbbell russian twist work?

The dumbbell russian twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell russian twist?

The dumbbell russian twist uses dumbbell.

Is the dumbbell russian twist good for beginners?

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

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