Dumbbell Military Press Russian Twist

The Dumbbell Military Press Russian Twist combines an overhead press with controlled rotation to build strength and coordination.

Strength exercises

Core exercises

HIIT exercises

Bodybuilding exercises

Shoulders

Abs

Dumbbell

Fatigue level

Low 3/3 High

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Dumbbell Military Press Russian Twist

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Add to Your Workout

Dumbbell Military Press Russian Twist

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The Dumbbell Military Press Russian Twist is a seated movement that pairs a single dumbbell press with a slow side-to-side twist. The press challenges shoulder strength while the rotation adds controlled tension through the upper body, making the exercise demanding without needing heavy weight.

You should feel the effort in the shoulders during the press and through the upper body as you rotate. Sit tall, keep your legs steady, and move at a controlled tempo. Focus on pressing straight up, then rotating smoothly without leaning back or rushing the movement.

This exercise fits well in full-body or shoulder-focused workouts where control and coordination matter. You can make it easier by limiting the range of the twist or using a lighter dumbbell, or harder by slowing the rotation and holding briefly at the top of the press while staying stable.

How to Perform the Dumbbell Military Press Russian Twist

Sit on the floor with your knees bent and feet flat on the ground, holding a single dumbbell with both hands at chest level.
Lean back slightly to create a 45-degree angle between your torso and the floor, engaging your core to maintain this position.
Extend your arms to press the dumbbell directly upward toward the ceiling, fully straightening your elbows while maintaining your torso position.
Inhale as you hold the dumbbell overhead, keeping your shoulders down away from your ears and your wrists straight.
Begin the twist by rotating your torso to the right while keeping the dumbbell pressed overhead, exhaling as you rotate.
Return to center with the dumbbell still extended overhead, briefly pausing to stabilize your core.
Rotate your torso to the left side while maintaining the overhead press position, controlling the movement with your obliques.
Return to center and lower the dumbbell to chest level with control, completing one full repetition before beginning the next.

Important information

Keep your spine in a neutral position throughout the movement, avoiding excessive arching of your lower back.
If you feel strain in your lower back, decrease the range of motion or elevate your feet slightly off the ground.
Maintain tension in your core at all times to protect your spine and maximize the effectiveness of the exercise.
Start with a lighter dumbbell until you master the coordination required for this compound movement.

FAQ - Dumbbell Military Press Russian Twist

What muscles does the Dumbbell Military Press Russian Twist target?

This compound exercise primarily targets the front deltoids during the press portion and the obliques during the twist. Secondary muscles worked include the triceps, trapezius, serratus anterior, and the entire core musculature including rectus abdominis and transverse abdominis.

How can I modify this exercise for different fitness levels?

Beginners should start with lighter weights and perform the movements separately before combining them. Advanced lifters can increase the weight, add a pause at the top of the press, or perform the exercise from a standing position to increase core engagement and overall difficulty.

What are the most common form mistakes to avoid?

The most common mistakes include rounding your lower back, rotating your hips instead of keeping them square, rushing through the movement, and not hinging properly at the hips. Focus on maintaining a neutral spine, moving with control, and keeping your standing knee slightly soft rather than locked.

How often should I include this exercise in my workout routine?

For optimal results, include the Bodyweight Single Leg Deadlift 1-3 times weekly, performing 2-3 sets of 8-12 repetitions per leg. This frequency provides enough stimulus for strength development while allowing adequate recovery, especially if you're also doing other posterior chain exercises.

How do I ensure proper form for maximum effectiveness?

Sit with an engaged core and straight back, press the weight directly upward with palms facing forward, and only begin the twisting motion once your arm is fully extended. Keep your eyes on the dumbbell throughout the movement, and control the weight during both the lifting and lowering phases.