Dumbbell Russian Twist
Description
The dumbbell Russian twist adds external load to the standard Russian twist by holding a dumbbell with both hands as you rotate your torso side to side. The added weight provides progressive overload for the obliques. It is one of the most popular loaded oblique exercises.
Equipment Required
Dumbbell Russian Twist Instructions
- Sit on the floor with knees bent and feet flat. Lean back to roughly a 45-degree angle.
- Hold a single dumbbell with both hands at your chest.
- Lift your feet a few inches off the floor (advanced) or keep them planted (regression).
- Brace your core. Maintain the leaned-back position.
- Rotate your torso to the right, bringing the dumbbell next to your right hip.
- Rotate to the left, bringing the dumbbell to your left hip.
- Continue alternating sides with controlled rotation. The motion comes from your core, not just your arms.
- Aim for 10 to 20 reps per side per set.
Dumbbell Russian Twist Form & Visual
Dumbbell Russian Twist Benefits
- Adds progressive load to Russian twists
- Builds oblique strength
- Develops rotational core strength
- Easy to scale by dumbbell weight
- No bench needed
- Useful core finisher
Dumbbell Russian Twist Muscles Worked
- Obliques (internal and external)
- Rectus abdominis
- Hip flexors (with feet lifted)
- Erector spinae
Dumbbell Russian Twist Variations & Alternatives
- Bodyweight Russian Twist
- Medicine Ball Rotational Throw
- Cable Russian Twist
- Plate Russian Twist
- Decline Russian Twist
