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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Flat Dumbbell Twists Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Intermediate + Tough External Oblique None Mass Strength
Focused Intermediate + Tough External Oblique None Mass Strength
Exercise Needs
Equipment Needed A dumbbell, an abs bench and a suitable amount of weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Flat Dumbbell Twists Alt Technique

Oblique Flat Dumbbell Twists Iso Technique
Alt Oblique Flat Bench Dumbbell Static Twists
Focused Oblique Flat Dumbbell Static Twists
Alternating Technique - If you are using a decline abs bench you will need to use a second weight bench to raise it's height before starting exercise. Bend your knees keeping your back straight when picking up the dumbbell using both hands. Sit down on the abs bench and hook your feet into the leg supports. Grip the dumbbell behind your head using both hands to grip the dumbbell for the duration of the exercise. Lay back keeping your back straight until you feel the lower portion of your shoulder blades brush the weight bench. This is your starting position. Exhale as you rotate your body to one side until you feel your oblique muscles stretch. Hold this position for a count of 1. Inhale as you return your body back to the starting position not allowing any longer than a 1 count before repeating this technique in the other direction. This will help maintain pressure on the oblique muscles and increase the overall benefits of the exercise.
Focused Technique - As before if you are using a decline abs bench you will need to use a second weight bench to raise it's height before starting exercise. Again bend your knees keeping your back straight when picking up the dumbbell using both hands. Sit down on the abs bench and hook your feet into the leg supports. Grip the dumbbell flat behind your head using both hands to hold it strong and solid throughout the exercise. When ready lay back into the starting position not allowing your back to touch the bench. This time you will be focusing on one side of your oblique muscles at a time starting with your weakest. Exhale as you rotate your body as far as possible to one side until you feel your oblique muscles stretch. Hold this position for a count of 1. Inhale as you return your body back to the flat starting position again not allowing any longer than a 1 count before starting the next rep.

Oblique Flat Dumbbell Twists Alt Technique Video

Oblique Flat Dumbbell Twists Iso Technique Video