Seated Barbell Twist

A rotational core exercise with a barbell that targets the obliques and outer abdominal muscles.

Instructions

1. Sit on the end of a flat bench with a barbell held behind your neck across the base of your shoulders.
2. Position your feet shoulder-width apart with both feet firmly on the floor.
3. Grip the bar with your palms facing down, hands wider than shoulder width apart.
4. Sit upright with your torso nearly perpendicular to the floor, maintaining a neutral spine.
5. While keeping your feet and head stationary, rotate your torso to one side as far as comfortably possible.
6. Pause at the end of the rotation and feel the contraction in your obliques.
7. Return to the center position and rotate to the opposite side.
8. Continue alternating sides for the prescribed number of repetitions.

Tips

• Use a controlled, deliberate movement—do not bounce or swing the barbell
• Only rotate as far as your torso naturally allows to prevent lower back strain
• Keep your core engaged throughout the entire movement for stability and protection
• Breathe out while twisting and in while returning to center
• This exercise effectively targets the obliques and outer abdominal muscles
• Do not hold excessive weight as improper form can strain the lumbar spine