The barbell seated twist is an exercise that targets the abdominal muscles, particularly the obliques and lower back, by rotating the torso while seated and holding a barbell.
Also Works
ObliquesLower Back
How to Perform
1
Sit on a flat bench with your feet flat on the ground and your knees bent.
2
Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
3
Engage your core and slowly twist your torso to one side, keeping your back straight.
4
Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
5
Repeat the twist to the other side.
6
Continue alternating sides for the desired number of repetitions.
Pro Tips
•Rotate from your thoracic spine (mid-back), not your lower back; your lumbar spine should stay relatively stable.
•Hold the bar across your upper back or in front of your chest and twist slowly with a 2-second rotation to each side.
•Engage your obliques to drive the rotation and resist the return, don't just swing passively.
Common Mistakes
•Twisting too fast and using momentum instead of controlled oblique contraction.
•Rotating from the hips instead of the mid-back, which doesn't effectively target the obliques.
•Loading too much weight on the bar, which can strain the lower back during rotation.