Standing Oblique Twist Back Row
Standing twist combined with a row that trains rotational core strength and back engagement.
Core & AbsIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: obliques & lats. Secondary: core, rear delts |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Stand tall holding a light weight or just using bodyweight.
- Rotate the torso while performing a rowing motion.
- Squeeze the obliques and back at the end range.
- Return with control and alternate sides.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Dumbbell or Cable optional
Coaching tips
Benefits
Standing twist combined with a row that trains rotational core strength and back engagement.
Common mistakes
Avoid using momentum or rounding the spine.
Make it harder
Add load or slow the tempo.
Make it easier
Perform the twist and row separately.
Breathing
Exhale as you twist and row, inhale as you return.
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 repsGeneral 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.