Dumbbell Russian Twist
Auto DetectedA weighted core exercise using a dumbbell that targets the obliques and abdominals to build rotational strength and stability; commonly scaled by elevating the feet.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Hip Flexors, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Glutes
3/10Glute Max, Glute Medius
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with knees bent and feet flat or elevated. Lean your torso back to approximately 45 degrees, holding a dumbbell with both hands at chest height.
- Engage your core to maintain a neutral spine.
- Rotate your torso to the right, bringing the dumbbell beside your right hip.
- Return to the center with control.
- Rotate your torso to the left, bringing the dumbbell beside your left hip.
- Continue alternating sides for the desired reps.
Coaching Tips
Form Cues
- Follow the weight with your eyes
- Keep chest proud
- Rotate from the ribs
- Keep knees steady
Breathing
Exhale as you twist to the side, inhale as you return to the center.
Tempo
1-0-1
Range of Motion
Rotate shoulders as far as possible without rounding the lower back or shifting the hips.
Safety
Safety Notes
- Avoid if you have acute lower back pain
- Maintain a straight spine throughout
- Reduce weight if form degrades
Spotting
Not recommended; perform self-spotted.
Common Mistakes
- Rounding the lower back
- Swinging the weight with arms only
- Excessive hip movement
- Touching the floor to bounce
When to Avoid
- Acute lower back injury
- Recent spinal surgery
- Shoulder impingement
Flexibility Needed
- Adequate spinal rotation
- Hip flexion to 90 degrees
Build Up First
- Basic core engagement
- Seated posture control
Also known as
Weighted Russian Twist, Mason Twist, Seated Torso Twist, Weighted Torso Rotation
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