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Obliques · Intermediate

Dumbbell Russian Twist on Stability Ball

Rotational core drill that develops coordinated trunk strength and control using dumbbells, with emphasis on the obliques.

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Exercise overview

Training details

ObliquesCoreGlutesHamstrings

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit on a stability ball holding one dumbbell in both hands, then walk your feet forward until your upper back and shoulders rest on the ball.
  2. 02Plant your feet, raise your hips into a level bridge, and hold the dumbbell above your chest with straight arms.
  3. 03Rotate your rib cage toward one side while the arms remain perpendicular to your torso and the hips stay level.
  4. 04Return the dumbbell above your chest under control and continue toward the opposite side.
  5. 05Alternate sides without dropping the hips, rolling through the lower back, or losing foot pressure.

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Variations

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

Easier regressionDumbbell Russian TwistRelated variationDumbbell Russian Twist with Legs Floor OffRelated variationDumbbell Russian Twist Close Grip Shoulder Press Sit-upRelated variationCable Lying Russian Twists

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Alternatives

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

Comparable substituteKettlebell Russian TwistComparable substituteMedicine Ball Russian TwistComparable substitutePlate Russian Twist

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