Obliques · Isolation movement
Decline Russian Twist
An isolation exercise for the obliques, with the abs working too. You need a flat bench.
Primary muscle
Obliques
Secondary muscles
Abs
Equipment
Bodyweight
Difficulty
Beginner
How to perform the Decline Russian Twist
- Set up the load with a stable base, neutral spine, and the shoulders pulled down away from the ears.
- Position the joint that flexes or extends through the obliques so the line of pull runs directly through that muscle's working range.
- Move only at the working joint. The rest of the body stays braced and still throughout the set.
- Squeeze the obliques hard in the contracted position; pause briefly without letting another muscle take over the load.
- Lower under control to a full stretch on the eccentric, then repeat for the prescribed reps.
Suggested working range: 12–20 reps. Default progression: double progression.
Common mistakes
- •Swinging the load and relying on momentum instead of tension on the obliques.
- •Using a partial range of motion that misses the stretched position.
- •Going so heavy that another muscle has to take over from the obliques to complete the rep.
- •Failing to lock in a stable torso, which leaks force out of the working muscle.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Decline Russian Twist fits into hypertrophy and strength splits that prioritize obliques volume.
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