Dumbbell Russian Twist

Loaded trunk rotation for the obliques; control the range, do not chase speed.

• Isolation
• Dumbbell
• Intermediate

How to do it

• Seated with your trunk leaning back
• Rotate the weight from side to side under control
• Keep your chest high and your core braced

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: Slow, controlled movement; no momentum and no bouncing

Common mistakes

• Rotating only your arms and not your trunk
• Rounding your lower back

Muscles worked

Primary

• Core / abs

Alternatives

• Russian Twist
• Side Plank