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Seated Barbell Twist

A beginner strength exercise for the abs, done with a barbell.

Seated Barbell Twist: starting positionSeated Barbell Twist: finishing position
Main muscles
Abs
Equipment
Barbell
Level
Beginner
Type
Isolation
Movement
Pull

How to do the Seated Barbell Twist

  1. 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.
  2. 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.
  3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
  4. 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.
  5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
  6. Repeat for the recommended amount of repetitions.

Sets and reps

Muscle3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Seated Barbell Twist

Questions

What muscles does the Seated Barbell Twist work?

Mainly the abs.

Is the Seated Barbell Twist good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Seated Barbell Twist?

Good alternatives that train the abs: Barbell Side Bend, Landmine 180's, Alternate Heel Touchers or Barbell Ab Rollout.

How many sets and reps of the Seated Barbell Twist should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).