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How to do it
- Sit on the floor with the knees bent and hold a single dumbbell with both hands at the chest.
- Lean the torso back to about a 45 degree angle and lift both feet a few inches off the floor.
- Brace the core hard and stack the ribs over the hips, with the chest lifted and the back flat.
- Rotate the dumbbell across the body to one side until it taps the floor next to your hip.
- Pause briefly at the side with the obliques engaged, then rotate to the other side under control.
- Continue alternating side to side for the full set, keeping the feet lifted and the core braced.
Common mistakes
- Rounding the lower back as you twist, which loads the spine instead of the obliques.
- Moving only the arms side to side without rotating through the torso, missing the oblique work.
- Putting the feet down between reps, which removes most of the core stability demand.
- Loading too heavy, which forces a swinging cheat rep and loses the controlled rotation.
Muscles worked
- Primary
- Abs
Good to know
- What muscles does the Dumbbell Russian Twist work?
- Mainly the abs.
- What equipment do you need for the Dumbbell Russian Twist?
- It uses dumbbells. Without it, the Cable Chop and the Cable Standing Low To High Wood Chopper train the same muscles the same way.
- Is the Dumbbell Russian Twist good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Bodyweight Russian Twist.