Seated Barbell Twist
A seated torso twist with a light barbell across the upper back. Sitting locks the hips so the turn comes from the trunk; use it as a light warm-up or high-rep oblique drill.
Primary muscles
- Obliques
Secondary muscles
- Abs (Rectus Abdominis)
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Reps
- 15–20 per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the end of a flat bench with feet flat and wide, and rest a light barbell across your upper back with a wide overhand grip.
Sit tall and brace your abs, keeping your feet and hips still.
Rotate your torso to one side as far as it turns comfortably.
Rotate back through the centre to the other side.
Keep alternating at a slow, even pace.
Breathing: Exhale as you twist to each side, inhale through the centre.
Coaching tips
Hips stay planted
Turn the ribs, not just the bar
Slow and controlled
Common mistakes
Swinging the bar with momentum
Using a heavy barbell
Twisting past a comfortable range
Safety notes
Keep the load light and the range controlled; stop if you feel pinching in the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.