Free Weight Twist
Improves rotational strength and stability
Core & AbsBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: Obliques. Secondary: core, shoulders |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Setup — hold a dumbbell in each hand with your feet shoulder-width apart
- Step 2: Initiation — engage your core and twist your torso to the left
- Step 3: Mid-phase — continue twisting until you are facing the opposite direction
- Step 4: End-position — pause for a brief moment and then begin twisting back to the starting position
- Step 5: Return — return to the starting position and repeat on the other side
- Step 6: Breathing and rhythm reminder — exhale during the rotation and inhale during the return
- Step 7: Safety note — keep your spine neutral and avoid letting your hips sag
Equipment
- Dumbbells
Coaching tips
Benefits
Improves rotational strength and stability
Common mistakes
Letting the arms swing or not maintaining a neutral spine
Make it harder
Increase the weight or resistance
Make it easier
Decrease the weight or resistance
Breathing
Exhale during the rotation
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.