Exercise Library
Dumbbell Russian Twist
The dumbbell Russian twist is a seated rotational core exercise in which a dumbbell is carried side to side across the body while the trunk holds a leaned-back V position. It targets the obliques through rotation while the rectus abdominis and hip flexors work isometrically to hold the posture. Lifters add it for rotational strength that planks and crunches do not train.
Primary muscle
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Equipment
Dumbbell
Category
Abs
How to Do the Dumbbell Russian Twist
- Sit on the floor holding a dumbbell of 4 to 10 kg with both hands in front of your chest.
- Lean your torso back to roughly 45 degrees and lift your feet off the floor, knees bent; beginners can keep heels down.
- Keep your back long and chest up rather than rounding into a slump.
- Exhale and rotate your torso to one side, carrying the dumbbell beside your hip.
- Let your shoulders and ribcage turn, following the weight with your eyes.
- Inhale through center, then rotate to the opposite side with the same control.
- Continue alternating sides while the legs stay still and the lean stays constant.
Common Mistakes
- Moving only the arms: swinging the dumbbell across while the torso stays square skips the obliques entirely; the shoulders must rotate.
- Rounding the lower back: collapsing into a C-shape under fatigue stresses the lumbar spine; sit tall inside the lean.
- Rushing the tempo: fast whipping side to side uses momentum; a controlled two-count per side keeps the obliques loaded.
- Feet swinging with the twist: letting the knees sway opposite the weight cancels the rotation; keep the lower body quiet.
Track This Exercise in the App
Log your dumbbell russian twist sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.