Dumbbell Russian Twist with Legs Elevated

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, holding a single dumbbell with both hands at chest height.
2. Lean your torso back to a 45-degree angle, ensuring your spine remains neutral and your chest is lifted.
3. Lift your feet 3-5 inches off the floor, balancing on your sit bones with your knees slightly bent and squeezed together.

How to do it

1. Rotate your torso to the right, bringing the dumbbell toward the floor beside your hip while keeping your lower body as still as possible.
2. Exhale forcefully as you reach the end of the rotation to maximize oblique contraction.
3. Inhale as you rotate back through the center and immediately transition to the left side in a controlled, fluid motion.
4. Maintain a controlled tempo (e.g., 1 second per side) and avoid using momentum to swing the weight.

Form checklist

• Keep your chest up and shoulders back to avoid rounding the spine.
• Ensure the rotation comes from your ribcage and waist, not just your arms moving side-to-side.
• Keep your knees centered; if they swing wildly in the opposite direction of your torso, reduce the range of motion.
• Maintain a consistent gap between your feet and the floor throughout the entire set.

Pro tips

• Follow the dumbbell with your eyes and head to ensure full thoracic rotation and better engagement of the internal and external obliques.
• Think about 'wringing out' your midsection like a wet towel at the peak of each rotation.

Make it harder

• Straighten your legs fully into a 'V' position to increase the lever length and the demand on the lower abdominals.
• Add a 2-second isometric pause at the furthest point of rotation on each side to eliminate all momentum.

Frequently asked

What muscles does the dumbbell russian twist with legs elevated work?

The dumbbell russian twist with legs elevated primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell russian twist with legs elevated?

The dumbbell russian twist with legs elevated uses dumbbell.

Is the dumbbell russian twist with legs elevated good for beginners?

The dumbbell russian twist with legs elevated is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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