Weighted Russian Twist
The weighted russian twist is a dumbbell rotational exercise targeting the obliques. Adding a dumbbell to the twisting motion increases resistance, developing rotational core strength and stability.
How to do it
- Sit on the floor with your knees bent and feet slightly off the ground, leaning back at a 45-degree angle.
- Hold a dumbbell with both hands at your chest.
- Rotate your torso to the right, bringing the dumbbell toward the floor beside your hip.
- Return to center and rotate to the left side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your chest lifted and spine tall.
- Lean back slightly to engage your core.
- Move with control rather than using momentum.
- Follow the dumbbell with your gaze.
Breathing: Exhale as you twist to the side, and inhale as you return to the center.
Common mistakes
- Rounding the lower back, which places excess pressure on the spine instead of working the core.
- Rushing the movement and using momentum, which reduces activation in the obliques.
- Holding the breath, which prevents proper core bracing and raises blood pressure.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–16 total reps, rest 60 s
Lose weight
3–4 sets × 15–20 total reps, rest 45–60 s
Build muscle
3 sets × 10–12 reps per side, rest 60–90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you have lower back sensitivity or past spinal issues, ease off the range of motion or choose a gentler bodyweight variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your obliques working along the sides of your waist, as well as deep core tension. Mild hip flexor work is also normal.
What if I feel lower back pain?
Lower back discomfort usually means you are leaning back too far or rounding your spine. Sit up slightly taller and reduce the weight.
Can I do this without a dumbbell?
Yes, you can perform the movement using just your body weight or a lighter object until you build enough core strength.