Dumbbell Russian Twist

Setup & Positioning

• Sit on the floor with knees bent and feet flat.
• Hold a dumbbell vertically by one end, close to your chest.
• Lean back slightly so your torso is at about a 45-degree angle, keeping your spine tall and core braced.
• For more challenge, lift your feet a few inches off the floor while maintaining balance.

Key point: “Rotate from your torso, not just your arms—your whole upper body moves as one.”

Execution

1. Rotate your torso to one side, bringing the dumbbell toward the floor beside your hip.
2. Keep hips and knees stable—don’t let your legs swing.
3. Rotate back through center, then to the opposite side with control.
4. Continue alternating sides for the desired number of reps or time.

Where You Should Feel It

• Obliques (primary)
• Transverse abdominis stabilizing
• Hip flexors helping maintain position

Where You Shouldn’t Feel It

• Lower back strain from rounding or over-rotating
• Shoulder strain from holding the dumbbell too far away
• Neck tension from looking down or forward excessively

Breathing

"Exhale as you twist, inhale as you return through center."

Common Mistakes to Avoid

1. Moving only the arms – Keep elbows fixed relative to your ribcage.
2. Rounding the back – Maintain a proud chest and neutral spine.
3. Swinging legs – Keep the lower body steady.
4. Going too fast – Control each rep for core engagement.