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Home » Exercise Guides » Core

Seated Barbell Twist: Strengthen Your Core & Obliques

How to do the seated barbell twist.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:14 AM EDT

Ask Question?

The seated barbell twist is a very functional exercise for the oblique muscles. It also slightly works the abdominal muscles and promotes core stability overall. Now, core stability is necessary to perform heavy compound lifts as it helps to balance and stabilize the resistance loads so that you can effectively perform the exercise.

The obliques assist a lot in twisting, turning, and bending so it’s very important to have functional strength in the core area for daily activities. Obliques also contribute largely to the visual appearance of the core muscles and training them effectively will benefit you aesthetically.

Seated Barbell Twist Details
Basic Information
Body Part
Core
Primary Muscles
Erector Spinae, Obliques, Quadratus lumborum, Rectus Abdominis, Transverse abdominis
Secondary Muscles
Hip Flexors
Equipment
Barbell, Weight Plates, Flat Bench Or Seated Position, Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Rotation
Force Type
Isometric
Unilateral/Bilateral
Unilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Flexibility
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobilityVaries
Similar Exercises
  • Kettlebell Goblet Squat: Target Your Legs and Core Effectively
  • Master the Wheel Rollout for Core, Hip Flexors & Shoulders
  • Smith Machine Hack Squat: Build Strong Legs and Glutes Fast!
  • Table Bridge: Strengthen Glutes, Core & Lower Body Muscles

In this Exercise

  • Target Muscle Group: Internal and External Obliques
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Barbell, bench
  • Difficulty: Beginner

Exercise Instructions

  1. Sit on a bench and hold a light barbell in your hands with a wider than shoulder-width grip.
  2. Then, raise the barbell over your head and rest it on your traps while keeping your back straight.
  3. Slowly twist to one side until you feel a slight stretch in your core muscles while exhaling.
  4. Inhale and rest for one second in a neutral position facing forward.
  5. Then twist to the other side and exhale.
  6. Repeat the exercise for the desired number of reps.

Variations & Tips

  • You can perform the exercise holding a medicine ball in your hands alternatively.
  • Do not stand and perform the movement as you won’t engage the obliques for maximum effectiveness.
  • Perform the movement slowly to prevent spine or back injury.
  • Always keep your back straight and core tight to protect your back and spine.
  • Never use too much weight as it’s dangerous in combination with twisting your torso. Use lighter to moderate resistance.
  • The obliques are very important for core stabilization and daily functional movements which require bending, twisting and turning.

Watch: How to do the seated barbell twist


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Core Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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