Seated Barbell Twist
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.
How to program the Seated Barbell Twist
Sets and reps
As an isolation movement, the Seated Barbell Twist is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Barbell Twist is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Barbell Twist work?
The Seated Barbell Twist primarily targets the Abdominals.
What equipment do I need for the Seated Barbell Twist?
You need Barbell. Difficulty level: Beginner.
How many sets and reps of the Seated Barbell Twist should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
