Dumbbell Straight Leg Russian Twist — how to, muscles worked, alternatives

How to do the Dumbbell Straight Leg Russian Twist

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 10% of bodyweight
Easier Dumbbell Russian Twist Beginner
This exercise Dumbbell Straight Leg Russian Twist Intermediate
Harder Hanging Oblique Knee Raise 60% of bodyweight

Too hard for now? Start with the Dumbbell Russian Twist.

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.