Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | dumbbell |
Additional Equipment | mat |
Instructions
Preparation
Grasp one dumbbell and sit on mat or floor. With legs flexed about right angled place heels on floor in front. Lean torso backward while lower back remains off floor. With both hands hold dumbbell centrical in front of chest and keep arms slightly flexed.Execution
Rotate torso from side to side. Keep hips in stable position and let head follow motion.Variations / Comments
Since russian twist isnīt a deltoid or pectoral exercises keep dumbbell in one plane above chest. Donīt swing arms from side to side. Instead concentrate on twisting torso in a dynamic and controlled manner.![Dumbbell Russian Twist, Seated | Starting Position Dumbbell Russian Twist, Seated Starting Position](/data/exercisefiles/37/2637.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Russian Twist, Seated | Ending Position Dumbbell Russian Twist, Seated Ending Position](/data/exercisefiles/38/2638.jpg)
Muscles
Target | Obliques |
Synergist | - |
Stabilizers | Rectus Abdominis | Erector Spinae | Hip Flexors | Deltoid, Anterior | Pectoralis Major, Clavicular |
![Dumbbell Russian Twist, Seated | Muscles Front Dumbbell Russian Twist, Seated Muscles Front](/data/musclemaps/19/1119.jpg)
Front
![Dumbbell Russian Twist, Seated | Muscles Rear Dumbbell Russian Twist, Seated Muscles Rear](/data/musclemaps/20/1120.jpg)
Rear