Russian Twist (Dumbbell)

A seated rotational core exercise using a dumbbell to develop oblique strength and rotational power. Rotate your torso side-to-side while holding the dumbbell close to your chest.

Instructions

1. Sit on the floor with knees bent, feet flat or elevated slightly off the ground, torso reclined slightly backward (about 45 degrees).
2. Hold a dumbbell with both hands in front of your chest, keeping your arms relatively straight but with a slight bend.
3. Engage your core and maintain a stable torso position throughout the movement.
4. Rotate your torso to one side, bringing the dumbbell across your body toward the floor beside you.
5. Return to center, then rotate to the opposite side.
6. Continue alternating sides for the prescribed number of repetitions (typically counted per side).

Tips

• Keep your chest up and maintain the inclined torso position throughout.
• Perform the movement with control; avoid using momentum.
• Move through a full range of motion without allowing your feet to leave the ground.
• Increase difficulty by elevating your feet off the ground or using a heavier dumbbell.
• Focus on rotating from your core rather than just moving your arms.
• This exercise improves rotational stability and strengthens the obliques for improved athletic performance.