Exercise
Dumbbell Russian Twist
The Dumbbell Russian Twist is a seated core exercise that trains control and rotation while keeping your balance and posture steady.
Dumbbell Russian Twist
The Dumbbell Russian Twist is performed seated on the floor while holding a dumbbell with both hands and rotating your upper body from side to side. The movement helps build control through rotation and teaches you to keep your upper body stable while your torso turns in a controlled way.
You should feel this exercise mainly around your waist and the front of your core. Keep your chest lifted, move slowly from side to side, and rotate as far as you can without losing balance. A steady tempo and controlled range of motion are more important than speed.
This exercise fits well into core-focused workouts or as a finisher at the end of a session. You can make it easier by keeping your feet on the floor or using a lighter weight, or harder by lifting your feet slightly or slowing down the rotation.
How to Perform the Dumbbell Russian Twist
- Sit on the floor with your knees bent and feet flat, tilting your upper body back at a 45-degree angle to engage your core.
- Hold a dumbbell with both hands at chest level, keeping your arms slightly bent and positioned in front of your torso.
- Lift your feet slightly off the floor while maintaining the bent knee position, balancing on your sit bones to create an unstable base.
- Engage your core muscles by drawing your navel toward your spine and maintaining a tall, straight spine throughout the movement.
- Exhale as you rotate your torso to the right, bringing the dumbbell toward the floor beside your hip while keeping your chest lifted.
- Inhale as you return to the center position, maintaining tension in your abdominal muscles and keeping your shoulders down away from your ears.
- Exhale and rotate to the left side in a controlled manner, avoiding any momentum or jerking movements.
- Continue alternating sides at a steady pace, focusing on the rotation coming from your midsection rather than your arms or shoulders.
Important information
- Keep your back straight throughout the exercise – avoid rounding your shoulders or collapsing through your chest.
- If balance is challenging, start with feet on the floor and progress to elevated feet as core strength improves.
- Control the weight throughout the movement – faster isn't better and can reduce effectiveness while increasing injury risk.
- For beginners, start with a lighter weight or even no weight until the proper form and movement pattern are mastered.
FAQ - Dumbbell Russian Twist
The Dumbbell Russian Twist primarily targets your obliques (both internal and external) while also engaging your rectus abdominis (six-pack muscles) isometrically. Secondary muscles worked include the transverse abdominis, hip flexors, and erector spinae as stabilizers.
Beginners can start with feet on the floor and a light weight or no weight at all. As you progress, elevate your feet, increase the dumbbell weight, extend your arms further from your body, or slow down the movement to increase time under tension.
The most common mistakes include rounding the lower back instead of maintaining a straight spine, moving only the arms rather than rotating from the torso, rushing through repetitions, and using momentum instead of controlled movement. Focus on initiating the twist from your core while keeping your chest up.
For muscle growth, perform 3-4 sets of 12-15 reps per leg with a full range of motion. For endurance, aim for 2-3 sets of 15-25 reps. Allow 1-2 minutes rest between sets and train calves 2-3 times weekly for best results.
This exercise can be problematic for those with existing back issues due to the rotational forces on the spine. If you have back concerns, consult with a healthcare provider first and consider alternatives like the Pallof press or dead bug exercise, which provide similar benefits with reduced spinal loading.
Dumbbell Russian Twist
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