Dumbbell Russian Twist 10s · no sound

Dumbbell Russian Twist

A seated rotational core exercise with a dumbbell — trains the obliques and abs through controlled twisting under load.

Primary muscle
Abs
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Rotation
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How to do it

  1. Sit on the floor with the knees bent and hold a single dumbbell with both hands at the chest.
  2. Lean the torso back to about a 45 degree angle and lift both feet a few inches off the floor.
  3. Brace the core hard and stack the ribs over the hips, with the chest lifted and the back flat.
  4. Rotate the dumbbell across the body to one side until it taps the floor next to your hip.
  5. Pause briefly at the side with the obliques engaged, then rotate to the other side under control.
  6. 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.

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