Seated Twist Straight Arm

Muscles worked

Setup

1. Sit on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
2. Maintain an upright posture with a neutral spine and your core engaged.
3. Extend both arms straight out in front of your chest at shoulder height, pressing your palms together.

How to do it

1. Exhale as you rotate your torso to one side as far as your range of motion allows without moving your hips.
2. Inhale as you return to the center starting position with a slow, controlled tempo.
3. Repeat the rotation to the opposite side, alternating back and forth for the desired repetitions.
4. Keep your arms locked straight and parallel to the floor throughout the entire movement.

Form checklist

• Keep your sit-bones glued to the bench; do not let your hips shift or lift as you rotate.
• Ensure the rotation comes from your waist and ribs, not just your shoulders.
• Maintain a tall, proud chest and avoid rounding your lower back.
• Follow your hands with your gaze to keep your neck in alignment with your spine.

Pro tips

• Focus on the 'wringing' sensation in your midsection, imagining you are squeezing water out of a towel at the peak of each rotation.
• Squeeze your glutes and press your feet into the floor to create a stable anchor for the upper body to rotate against.

Make it harder

• Hold a light medicine ball or dumbbell between your hands to add external resistance.
• Lean your torso back to a 45-degree angle while maintaining a flat back to increase the isometric demand on the abs.

Frequently asked

What muscles does the seated twist straight arm work?

The seated twist straight arm primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated twist straight arm?

The seated twist straight arm requires no equipment — just your body weight.

Is the seated twist straight arm good for beginners?

Yes. The seated twist straight arm is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals