Dumbbell exercise

Weighted Russian Twist (Dumbbell) form, muscles worked, and workout tracking

The weighted Russian twist with a dumbbell trains the internal and external obliques through rotation of the torso while the rectus abdominis and hip flexors hold an isometric V-sit position. Lifters use it to build rotational strength and anti-rotation control that carries over to sports, throwing, and heavy unilateral lifts, and to add loaded oblique work without machines.

Weighted Russian Twist (Dumbbell) illustration

How to do Weighted Russian Twist (Dumbbell)

1Sit on the floor with your knees bent, heels lightly touching down, and hold a dumbbell with both hands in front of your chest.
2Lean your torso back to roughly forty-five degrees and brace your core to keep your spine long rather than rounded.
3Rotate your ribcage and shoulders to one side, bringing the dumbbell beside your hip while your eyes follow your hands.
4Exhale through each twist and avoid simply swinging your arms side to side without turning the torso.
5Rotate under control to the opposite side and continue alternating, keeping the movement smooth rather than jerky.