Library / Obliques
Dumbbell Russian Twist with Legs Floor Off Versio
Dumbbell · Core · Isolation
Obliques Abdominals Joint friendly
Default prescription & biomechanics
- Primary muscles
- Obliques
- Secondary muscles
- Abdominals
- Equipment
- Dumbbell
- Movement pattern
- Core (Pull force)
- Difficulty
- Beginner
- Working rep range
- 15-20 reps per set
- Between-set interval
- 60 seconds rest
Step-by-step coaching cues
- Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
- Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
- Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
- Return under strict eccentric control without using momentum or pulling on your neck.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Russian Twist with Legs Floor Off Versio. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Alternate Oblique Crunch | Bodyweight swap | Bodyweight |
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| Cable Twist | Cable swap | Cable |
| High-to-Low or Low-to-High Cable Woodchop | Cable swap | Cable |
| Kettlebell Russian Twist | Kettlebell swap | Kettlebell |
| Adductor Copenhagen Plank | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.