Dumbbell Russian Twist

How to do it

1. Sit on the floor with your knees bent and heels lightly touching down, holding a dumbbell or a plate at your chest.
2. Lean back to about 45 degrees and keep that angle.
3. Rotate your torso to one side, bringing the weight beside your hip.
4. Rotate all the way to the other side.
5. Turn your shoulders, not just your arms - waving the dumbbell side to side does nothing.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Cable Crunch, it loads Obliques 60 points higher, Abs 50 points lower. It needs Dumbbells where the other uses Cable machine. Compared with the Dumbbell Windmill, it loads Hamstrings 35 points lower, Abductors (outer hip) 30 points lower, Side delts 25 points lower.

Other ways to train this

• Cable Crunch Cable machine
• Hanging Leg Raises Pull-up barIntermediate
• Machine Crunch Machines
• Cable Woodchop Cable machine
• Plank Bodyweight
• Ab Wheel Rollout Ab wheelProfessional
• Crunches Bodyweight
• Lying Leg Raises Bodyweight
• Decline Crunch BodyweightBench
• Bicycle Crunches Bodyweight
• Side Plank Bodyweight
• Russian Twist Bodyweight
• Hanging Knee Raises Pull-up bar
• Cable Pallof Press Cable machine
• TRX Plank Suspension trainerIntermediate
• TRX Side Plank Suspension trainerIntermediate
• Sit-Ups Bodyweight
• Reverse Crunches Bodyweight
• Dumbbell Side Bend Dumbbells
• Kettlebell Russian Twist KettlebellsIntermediate
• Toes to Bar Pull-up barIntermediate

Other exercises for the Obliques

• Dumbbell Windmill 85% DumbbellsIntermediate
• Dumbbell Front Squat 15% DumbbellsIntermediate
• Farmer's Carry 15% Dumbbells
• Dumbbell Row 10% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.