Seated Barbell Twist (Obliques)

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.

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