Dumbbell Legs-Up Russian-Twist Military-Press
Work your core & shoulders! Twist, press, & balance with this challenging dumbbell exercise. Get strong and stable.
The Dumbbell Legs-Up Russian-Twist Military-Press is a compound exercise that mainly works the core and shoulders, with help from the back. You'll need: dumbbells.
Required Equipment
Dumbbell Legs-Up Russian-Twist Military-Press Muscles Worked
Primary
Abdominals (rectus abdominis); Front Shoulder (anterior deltoid)
Secondary
Obliques; Lats (latissimus dorsi)
Dumbbell Legs-Up Russian-Twist Military-Press Variations and Alternatives
How to do the Dumbbell Legs-Up Russian-Twist Military-Press
Start sitting on the floor with your legs off the ground, knees bent at a 90-degree angle, holding a single dumbbell with both hands.
Lean back slightly to find your balance on your sitting bones.
Twist your torso to one side, bringing the dumbbell down beside you, while still maintaining balance and keeping your legs off the floor.
Holding this twist, press the dumbbell upwards over your head into a military press.
Lower the dumbbell back beside you, still twisted to the side.
Now twist your torso to bring the dumbbell across your body to the opposite side, and perform another military press.
Continue this motion, alternating sides with each twist and press. Be mindful of maintaining tightness in your core throughout the exercise to keep your balance and to protect your lower back. The motion should be controlled and deliberate, without using momentum. This exercise targets both the core and shoulders, requiring and developing balance, stability, and strength.
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Dumbbell Legs-Up Russian-Twist Military-Press FAQs
What muscles does the Dumbbell Legs-Up Russian-Twist Military-Press work?
The Dumbbell Legs-Up Russian-Twist Military-Press mainly works the core and shoulders, with help from the back. The main muscles are the rectus abdominis and anterior deltoid.
What equipment do you need for the Dumbbell Legs-Up Russian-Twist Military-Press?
Dumbbells.
Is the Dumbbell Legs-Up Russian-Twist Military-Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Legs-Up Russian-Twist Military-Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Dumbbell Legs-Up Russian-Twist Military-Press variations and alternatives?
Similar exercises include the Barbell Single-Arm Clean & Twisted Press, Barbell Leg Press Twist, Dumbbell Russian-Twist with Elevated Leg and Dumbbell Russian-Twist to Single-Arm Press.
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