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Obliques · Intermediate

Barbell Seated Twist

Very-light seated upper-trunk rotation with a bar across the upper back while the pelvis remains facing forward.

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Barbell Seated Twist demonstration

Exercise overview

Training details

ObliquesCore

Equipment

Barbell

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall on a bench with both feet planted and rest a very light bar across the upper back or shoulders, not on the neck.
  2. 02Brace the trunk, keep the pelvis facing forward, and lengthen through the spine before you start rotating.
  3. 03Turn the ribs and upper torso slowly to one side while keeping the hips quiet and the movement controlled.
  4. 04Stop at the end of your clean range before the low back twists, the knees shift, or the bar position becomes unstable.
  5. 05Return through center and rotate to the other side with the same control, keeping the motion smooth instead of using momentum.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Russian TwistComparable substituteBand High to Low ChopComparable substituteSide Plank Reach-ThroughComparable substituteBand Split Stance Wood ChopComparable substituteBand Split Stance Low to High Chop

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