How to do it
- Sit with your knees bent, heels lightly touching the floor, leaning back to about 45 degrees.
- Hold a plate or dumbbell at your chest and rotate the torso to one side.
- Rotate all the way to the other side under control.
Cues that matter
- Rotate the ribcage, not just the arms.
- Keep the spine long — no collapsing forward.
Common mistakes
- Flinging the weight side to side with the arms only.
- Rounding the lower back heavily.
Muscles worked
Primary
- Abs & Core
- Obliques
Also works
- Hip flexors
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Weighted Russian Twist in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the abs & core with different equipment — for a day the other is taken, or a gym that does not have one.