Dumbbell Military Press Russian Twist

Muscles worked

Setup

1. Sit on the floor with your knees bent, holding a single dumbbell horizontally with both hands at chest height.
2. Lean your torso back to a 45-degree angle, keeping your spine neutral and your chest lifted.
3. Lift your feet 3-6 inches off the floor, balancing on your sit bones with your shins parallel to the ground.
4. Engage your core and pull your shoulder blades down and back to create a stable base.

How to do it

1. Exhale and rotate your torso to one side, bringing the dumbbell toward your hip while keeping your legs and hips as still as possible.
2. Inhale as you rotate back to the center position, maintaining the elevated leg height.
3. Exhale and press the dumbbell vertically overhead into a military press, fully extending your arms without allowing your torso to collapse.
4. Inhale as you lower the dumbbell back to chest height with control, then repeat the rotation to the opposite side.

Form checklist

• Keep your chest 'proud' and avoid rounding your lower back or shoulders.
• Ensure your knees do not sway in the opposite direction of your twist.
• Follow the dumbbell with your eyes during the rotation to ensure movement comes from the thoracic spine.
• Maintain a consistent 45-degree torso angle throughout both the twist and the press.

Pro tips

• Focus on 'wringing out' your midsection during the twist rather than just moving your arms to maximize oblique recruitment.
• At the top of the overhead press, pause for a split second to challenge your balance and shoulder stability.
• Squeeze your inner thighs together to help stabilize your lower body and engage the deep pelvic floor.

Make it harder

• Straighten your legs completely into a full V-sit position to increase the lever length and core demand.
• Perform the overhead press while simultaneously extending your legs forward, then pull them back in as you lower the weight.

Frequently asked

What muscles does the dumbbell military press russian twist work?

The dumbbell military press russian twist primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and triceps as secondary muscles.

What equipment do you need for the dumbbell military press russian twist?

The dumbbell military press russian twist uses dumbbell.

Is the dumbbell military press russian twist good for beginners?

The dumbbell military press russian 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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