Barbell Seated Twist

Muscles worked

Setup

1. Sit at the end of a flat bench with your feet planted firmly on the floor, shoulder-width apart.
2. Place a barbell across your upper traps (high bar position), holding it with a wide overhand grip for stability.
3. Sit tall with a neutral spine and pull your shoulder blades back to create a stable shelf for the bar.

How to do it

1. Exhale and slowly rotate your torso to one side as far as your mobility allows while keeping your hips glued to the bench.
2. Inhale as you return to the center starting position with a controlled, 2-second tempo.
3. Exhale and rotate to the opposite side, ensuring your head and neck move in unison with your shoulders.
4. Maintain a rhythmic, alternating pattern, focusing on the squeeze in your side-abs at the end of each turn.

Form checklist

• Keep your hips and knees facing forward; do not let your legs shift or slide on the bench.
• Maintain a perfectly upright posture; avoid rounding your lower back or leaning forward.
• Rotate from the mid-back and waist, not by pulling the bar with your hands.
• Keep the movement slow and deliberate to eliminate momentum and protect the spine.

Pro tips

• Focus on the mind-muscle connection by imagining you are wringing out a wet towel with your midsection.
• Engage your glutes and press your feet into the floor to create a 'rooting' effect that stabilizes the lower body.

Make it harder

• Add small weight plates to the ends of the barbell to increase the rotational inertia and resistance.
• Incorporate a 2-second isometric hold at the peak of each rotation to maximize oblique recruitment.

Frequently asked

What muscles does the barbell seated twist work?

The barbell seated twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell seated twist?

The barbell seated twist uses barbell and weight plate.

Is the barbell seated twist good for beginners?

The barbell seated twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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