Exercise guide
Bent Over Twist
- Intermediate
- Compound
- Rep-based
- Back
The Bent Over Twist with a barbell is a functional core exercise that builds rotational strength and mobility in the obliques and lower back. By maintaining a hinged position, it also challenges the posterior chain and spinal stabilizers.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and place a barbell across your upper traps, gripping it comfortably outside your shoulders.
- Hinge forward at the hips until your torso is at a 45-degree angle or nearly parallel to the floor.
- Keep a slight bend in your knees and maintain a flat, neutral spine with your core braced.
How to do it
- Rotate your torso to one side by driving one shoulder down and the other up, keeping the barbell in line with your shoulders.
- Exhale as you reach the end of your comfortable range of motion, focusing on the contraction in your obliques.
- Inhale as you rotate back to the center in a controlled manner.
- Immediately rotate to the opposite side to complete one alternating rep, maintaining a steady, rhythmic tempo.
Form checklist
- Keep your hips square and stationary; the rotation should occur in the thoracic spine, not the pelvis.
- Maintain a flat back throughout the movement; do not allow your spine to round.
- Keep your head in a neutral position, following the movement of the barbell.
- Ensure the barbell stays pinned to your traps and does not roll onto your neck.
Pro tips
- Focus on pulling with the bottom oblique and pushing with the top oblique to create a 'wringing' sensation in your midsection.
- Keep your weight centered in your heels to ensure your hamstrings and glutes provide a stable base for the rotation.
Make it harder
- Slow down the tempo significantly, pausing for two seconds at the peak of each rotation to eliminate momentum.
- Increase the hinge angle so your torso is perfectly parallel to the floor, which increases the gravitational load on the obliques.
Frequently asked
- What muscles does the bent over twist work?
- The bent over twist primarily targets the abs and obliques, and also works the erector spinae, lats, and trapezius as secondary muscles.
- What equipment do you need for the bent over twist?
- The bent over twist uses barbell.
- Is the bent over twist good for beginners?
- The bent over twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.