Russian Twist (Dumbbell)

Sit on the floor and lean back 45 degrees. Hold a dumbbell and rotate your torso side to side. Keep your eyes following the weight to ensure full rotation.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

side abs / obliques

Secondary

abs

Equipment & setup

What you need and how to position yourself before starting.

Equipment

dumbbell

Movement pattern

Alternate

Posture

Seated

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a dumbbell with both hands, keeping it close to your chest.
Step 2Lean Back
- Lean back slightly while keeping your back straight and core engaged.
- Lift your feet off the ground, balancing on your sit bones.
Step 3Position Your Arms
- Extend your arms in front of you, holding the dumbbell with both hands.
- Keep your elbows slightly bent and your shoulders relaxed.
Step 4Twist to One Side
- Rotate your torso to the right, bringing the dumbbell beside your hip.
- Keep your core engaged and avoid using your arms to pull.
Step 5Return to Center
- Return to the center position, maintaining control and balance.
- Ensure your back remains straight throughout the movement.
Step 6Twist to the Other Side
- Rotate your torso to the left, bringing the dumbbell beside your left hip.
- Again, keep your core engaged and focus on the twist coming from your torso.
Step 7Repeat
- Continue alternating sides for the desired number of repetitions.
- Maintain proper form and control throughout the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully lower your feet back to the ground.
- Set the dumbbell down safely and sit upright.

Watch full tutorial video