# Dumbbell Straight Leg Russian Twist

A seated rotational core exercise with straight legs held off the floor and one dumbbell in both hands. Targets the obliques and abs through trunk rotation.

- Intermediate · Isolation
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-straight-leg-russian-twist/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-straight-leg-russian-twist/

## Muscles worked

- Obliques: 9/10
- Abs: 7/10
- Lower back: 4/10

## How to do the Dumbbell Straight Leg Russian Twist

1. Sit with legs straight and feet lifted off the floor.
2. Hold one dumbbell at your chest and lean back.
3. Rotate your torso, bringing the dumbbell beside your hip.
4. Turn back through center to the other side, legs still.

### Full technique — 7 steps

1. Sit on the floor with your legs straight and your feet lifted off the floor.
2. Hold one dumbbell by both ends in front of your chest.
3. Lean your torso back about 45 degrees and keep your back flat.
4. Tighten your stomach and rotate your shoulders and ribcage to one side.
5. Bring the dumbbell down beside your hip while your legs stay where they are.
6. Rotate back through center and turn to the opposite side.
7. Keep your legs straight and your feet off the floor for the whole set.

## Common mistakes

- Rounding the lower back
- Only moving the arms
- Swinging the torso with momentum
- Letting the feet touch the floor
- Bending the knees during reps
- Using a weight too heavy

## Form cues

- Rotate ribs, not arms
- Move through your trunk
- Keep knees straight
- Keep feet off floor
- Keep back flat

## How much to do

- **Strength**: 3 sets of 8–12 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 2 s, lift 2 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 Mid-to-Low Woodchop](https://seto.fit/exercises/cable-mid-to-low-woodchop/)
- **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
- Easier: [Dumbbell Russian Twist](https://seto.fit/exercises/dumbbell-russian-twist/) — Beginner
- **This exercise: Dumbbell Straight Leg Russian Twist — Intermediate**
- Harder: [Hanging Oblique Knee Raise](https://seto.fit/exercises/hanging-oblique-knee-raise/) — 60% of bodyweight

## Quick answers

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

Primary: Obliques 9/10, Abs 7/10. Also works: Lower back 4/10.

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

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

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

Strength: 3 sets of 8–12 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 Straight Leg Russian Twist?

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

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

Dumbbell Russian Twist (Beginner), Bent Knee Lying Twist (10% of bodyweight).

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

Hanging Oblique Knee Raise (60% of bodyweight).

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

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