# Dumbbell Russian Twist

A seated rotational core exercise holding one dumbbell in both hands. Turning the dumbbell from one hip to the other trains the obliques and abs against load.

- Beginner · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-russian-twist-with-legs-floor-off/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-russian-twist/

## Muscles worked

- Obliques: 9/10
- Abs: 6/10
- Lower back: 3/10

## How to do the Dumbbell Russian Twist

1. Sit on the floor, knees bent, holding one dumbbell with both hands.
2. Lean back a little, keeping your back straight.
3. Turn your torso to bring the dumbbell beside one hip.
4. Rotate through center to the other hip, legs still.

### Full technique — 7 steps

1. Sit on the floor with knees bent and heels down or slightly lifted.
2. Hold one dumbbell upright with both hands in front of your torso.
3. Lean your torso back until your abs are loaded while keeping your back straight.
4. Tighten your stomach and rotate your shoulders and ribcage to one side.
5. Turn until the dumbbell reaches the outside of your hip without your lower back rounding.
6. Rotate back through center and turn to the opposite side.
7. Keep your legs still and let your trunk move the weight instead of your arms.

## Common mistakes

- Rounding the lower back
- Only moving the arms
- Leaning too far back
- Using weight too heavy
- Letting the knees sway side to side

## Form cues

- Rotate ribs, not arms
- Keep legs still
- Move through full sides
- Use light load first

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 12–16 reps · rest 1 min · 2–3 reps in reserve · lower 1 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **No equipment**: [Bodyweight Woodchop](https://seto.fit/exercises/bodyweight-woodchop/), [Hyperextension Bench Oblique Crunch](https://seto.fit/exercises/hyperextension-bench-oblique-crunch/)
- **Cable machine**: [Cable Horizontal Woodchop](https://seto.fit/exercises/cable-horizontal-woodchop/), [Cable Oblique Twist](https://seto.fit/exercises/cable-oblique-twist/)
- **Barbell**: [Landmine Russian Twist](https://seto.fit/exercises/landmine-russian-twist/), [Seated Barbell Twist](https://seto.fit/exercises/seated-barbell-twist/)
- **Resistance bands**: [Resistance Band Bicycle Crunch](https://seto.fit/exercises/resistance-band-bicycle-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bent Knee Lying Twist](https://seto.fit/exercises/bent-knee-lying-twist/) — 10% of bodyweight
- **This exercise: Dumbbell Russian Twist — Beginner**
- Harder: [Cable Mid-to-Low Woodchop](https://seto.fit/exercises/cable-mid-to-low-woodchop/) — Beginner
- Harder: [Dumbbell Straight Leg Russian Twist](https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Russian Twist work?

Primary: Obliques 9/10. Also works: Abs 6/10, Lower back 3/10.

### When should I do the Dumbbell Russian Twist in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Dumbbell Russian Twist?

Strength: 3–4 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–16 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Russian Twist?

No equipment: Bodyweight Woodchop, Hyperextension Bench Oblique Crunch. Cable machine: Cable Horizontal Woodchop, Cable Oblique Twist. Barbell: Landmine Russian Twist, Seated Barbell Twist. Resistance bands: Resistance Band Bicycle Crunch.

### What is an easier version of the Dumbbell Russian Twist?

Bent Knee Lying Twist (10% of bodyweight).

### What is a harder version of the Dumbbell Russian Twist?

Cable Mid-to-Low Woodchop (Beginner), Dumbbell Straight Leg Russian Twist (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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