Seated Barbell Twist

A beginner strength exercise for the abs, done with a barbell and a bench or box.

Movement guide

Seated Barbell Twist

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell + A bench or box

Muscle focusAbs

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Seated Barbell Twist demonstrated on the 3D figure

3D demoSeated Barbell TwistBeginner · A barbell + A bench or box

Beginner grade (source-assigned).

Harder option

Kneeling cable crunch with a twist demonstrated on the 3D figure

3D demoKneeling cable crunch with a twistIntermediate · A cable machine

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
Remember to breathe out while twisting your body to the side and in when moving back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs.

Equipment

A barbell + A bench or box

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Russian twist with a weight demonstrated on the 3D figure

3D demoRussian twist with a weightIntermediate · Medicine ball

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

Cable press and rotation demonstrated on the 3D figure

3D demoCable press and rotationIntermediate · A cable machine

Cable reverse crunch demonstrated on the 3D figure

3D demoCable reverse crunchIntermediate · A cable machine

Cable wood chop demonstrated on the 3D figure

3D demoCable wood chopAdvanced · A cable machine

Dumbbell side bend demonstrated on the 3D figure

3D demoDumbbell side bendIntermediate · A dumbbell

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Questions people ask

What muscles does the Seated Barbell Twist work?

Mainly the abs.

What equipment do I need for the Seated Barbell Twist?

A barbell + A bench or box.

Is the Seated Barbell Twist good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Kneeling cable crunch with a twist.

How do I make the Seated Barbell Twist harder?

Progress to the Kneeling cable crunch with a twist, or add load, range or slower lowering once your form is solid.