Russian Twist Dumbbell
The russian twist with a dumbbell is a weighted core exercise targeting the obliques and abs through rotational movement. Holding the dumbbell increases the resistance compared to the bodyweight version, making it effective for building rotational core strength.
How to do it
- Sit on the floor with knees bent, feet slightly elevated, and lean back to a 45-degree angle.
- Hold a dumbbell with both hands in front of your chest.
- Rotate your torso to the right, bringing the dumbbell beside your right hip.
- Return to center and rotate to the left, bringing the dumbbell beside your left hip.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your chest lifted and spine long.
- Lean back slightly to engage your core before moving.
- Rotate from your ribcage, not just your arms.
- Move with control rather than rushing through reps.
Breathing: Exhale as you rotate to each side, and inhale as you return to the center.
Common mistakes
- Rushing through the movement using momentum, which reduces core engagement.
- Rounding the lower back, which puts unnecessary stress on the spine.
- Moving only the arms instead of rotating the torso, which bypasses the obliques.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets x 12 total reps, rest 60 s
Lose weight
3 sets x 15-20 total reps, rest 45 s
Build muscle
3-4 sets x 10-14 total reps, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have lower back discomfort, ease off or keep your feet resting flat on the floor.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the russian twist dumbbell?
You should feel your abs and obliques working to control the rotation, and possibly your hip flexors holding your legs elevated.
What if I feel lower back discomfort?
Try keeping your feet on the floor instead of elevated, or reduce the weight and focus on keeping your chest lifted.
How often can I do this exercise?
2 to 3 times per week is plenty to allow your core muscles adequate recovery time.