Weighted Dumbbell Russian Twist: how to do it right
In short: Seated torso rotation against a load, targeting the obliques with a peak of tension at the end of the rotation, muscle in the shortened position.
How to do it, step by step
- 1Sit down, torso leaning at 45 degrees, knees bent, feet on the floor or lifted depending on your level.
- 2Hold the dumbbell in both hands in front of your sternum, elbows slightly bent.
- 3Turn your torso to one side bringing the dumbbell toward your hip, squeeze the oblique hard for 1 second at the end of the rotation.
- 4Control the return to the center, then go to the other side with no jerking.
- 5Keep the range on the trunk rotation, not on the movement of the arms.
The mistake to avoid
Don't just move your arms. The rotation should come from your torso and obliques.
Other common mistakes
- Turning with your arms and shoulders without rotating the trunk, fix it by keeping your arms fixed and starting the rotation from your navel.
- Going too fast by swinging the dumbbell, slow down and make the stop at the end of the rotation to really load the oblique.
- Rounding your back and rolling your shoulders, keep your torso braced and your chest open the whole time.
- Chasing an excessive range that comes from the lower back, limit the rotation to a controlled upper trunk.
Muscles worked
- Main:
- Abs
External and internal obliques produce the trunk rotation, prime movers. The rectus abdominis and transverse abdominis stabilize and brace the trunk. The quadratus lumborum helps hold the leaning torso laterally.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Seated, torso leaning at 45 degrees, knees bent, feet on the floor or lifted. Dumbbell held in both hands in front of your sternum, elbows slightly bent. Rotate your trunk to the end of the rotation, squeeze for one second, then come back under control.
I don't feel anything, is that normal?
You should feel the sides of your stomach, at the end of the rotation. If you feel nothing, slow down and hold for one second while breathing out at the end of each rotation.
How fast should I do the movement?
Slowly, with a firm one second stop at the end of the rotation. Speed is what kills this exercise: as soon as you swing, inertia works in your place.
Where do I put my feet?
Feet on the floor to start: you focus on the rotation. Lifted once you have mastered it, the brace becomes much more demanding but the rotation must stay just as clean.