Seated Modified Single Dumbbell Russian Twist on Bench
Seated variation with a single dumbbell that builds rotational core strength with good support.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: obliques. Secondary: abs, core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 12-16 total |
| Estimated calories burned | ~20 kcal |
How to do it
- Sit on a bench leaning back slightly, holding a single dumbbell with both hands.
- Rotate the torso side to side, moving the dumbbell across the body.
- Keep the core braced and feet secure.
- Control the movement in both directions.
- Repeat for the desired number of reps.
Equipment
- Dumbbells
- Bench
Coaching tips
Benefits
Seated variation with a single dumbbell that builds rotational core strength with good support.
Common mistakes
Avoid rounding the lower back or using momentum to swing the weight.
Make it harder
Increase dumbbell weight or slow the tempo.
Make it easier
Perform without weight or reduce range.
Breathing
Exhale as you rotate, inhale as you return to center.
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 × 10-12 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.