Which muscles does the Weighted Twisting Crunch on a bench target?

This exercise primarily works your obliques along with your upper and lower abdominal muscles. As a secondary benefit, your upper legs and glutes are engaged to help stabilize your body on the bench.

What equipment do I need for the Weighted Twisting Crunch on a bench, and are there alternatives?

You’ll need a flat bench and a dumbbell to perform the standard version. If you don’t have a bench, you can do a similar twisting crunch on the floor or a stability ball, and use alternative weights such as a kettlebell or medicine ball.

Is the Weighted Twisting Crunch suitable for beginners?

Beginners can perform this exercise with a lighter dumbbell or even without added weight to focus on mastering form. Starting slow and keeping the feet supported on the floor can help you build core strength safely.

What are common mistakes to avoid during the Weighted Twisting Crunch on a bench?

Avoid rounding your back or using momentum to twist, as this reduces core engagement and increases injury risk. Keep movements controlled, engage your abs throughout, and avoid letting your feet drop too far below bench level.

How many sets and reps should I do for the Weighted Twisting Crunch?

For general core training, aim for 3 sets of 12–15 reps each side, using a weight that challenges you while allowing proper form. Advanced lifters may increase sets or weight for greater resistance.

What safety tips should I follow when doing the Weighted Twisting Crunch?

Maintain a straight back and keep your core engaged to protect your spine. Use a comfortable grip on the dumbbell, and avoid twisting too quickly to reduce strain on your lower back.

Are there variations of the Weighted Twisting Crunch for different fitness levels?

Yes, you can modify by adjusting weight, performing the movement without a bench on the floor, or using a medicine ball for added control. Adding slow pauses at the twist or incorporating a decline bench increases difficulty for advanced athletes.

Weighted Twisting Crunch (on bench)

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Dumbbell

Exercise Type

Weight & Reps

How To Do

Sit on a flat bench with your legs extended and feet off the ground, holding a dumbbell with both hands. Lean back slightly, keep your core tight, and twist your torso to bring the dumbbell toward one side, then return to center and repeat on the other side. Maintain a straight back and controlled movement throughout.

Step-by-Step Instructions

Sit on a flat bench with your legs extended and your feet off the ground, holding a dumbbell with both hands.
Lean back slightly to engage your core, keeping your back straight and your abs tight.
Begin the movement by twisting your torso to one side, bringing the dumbbell towards the side of your body.
Return to the center position while maintaining control and balance.
Twist your torso to the opposite side, bringing the dumbbell towards the other side of your body.
Repeat the twisting motion, alternating sides, while keeping your core engaged and your feet off the ground throughout the exercise.

Explore more obliques exercises or bench exercises in our exercise library.

Alternative Exercises

Incline Twisting Sit-Up

Obliques

Upper Abs

Bench

Twist Sit-Up

Obliques

Upper Abs

Bench

Dumbbell Side Bend

Obliques

Dumbbell

Spell Caster

Obliques

Dumbbell

Frequently Asked Questions

Which muscles does the Weighted Twisting Crunch on a bench target?: This exercise primarily works your obliques along with your upper and lower abdominal muscles. As a secondary benefit, your upper legs and glutes are engaged to help stabilize your body on the bench.
What equipment do I need for the Weighted Twisting Crunch on a bench, and are there alternatives?: You’ll need a flat bench and a dumbbell to perform the standard version. If you don’t have a bench, you can do a similar twisting crunch on the floor or a stability ball, and use alternative weights such as a kettlebell or medicine ball.
Is the Weighted Twisting Crunch suitable for beginners?: Beginners can perform this exercise with a lighter dumbbell or even without added weight to focus on mastering form. Starting slow and keeping the feet supported on the floor can help you build core strength safely.
What are common mistakes to avoid during the Weighted Twisting Crunch on a bench?: Avoid rounding your back or using momentum to twist, as this reduces core engagement and increases injury risk. Keep movements controlled, engage your abs throughout, and avoid letting your feet drop too far below bench level.
How many sets and reps should I do for the Weighted Twisting Crunch?: For general core training, aim for 3 sets of 12–15 reps each side, using a weight that challenges you while allowing proper form. Advanced lifters may increase sets or weight for greater resistance.
What safety tips should I follow when doing the Weighted Twisting Crunch?: Maintain a straight back and keep your core engaged to protect your spine. Use a comfortable grip on the dumbbell, and avoid twisting too quickly to reduce strain on your lower back.
Are there variations of the Weighted Twisting Crunch for different fitness levels?: Yes, you can modify by adjusting weight, performing the movement without a bench on the floor, or using a medicine ball for added control. Adding slow pauses at the twist or incorporating a decline bench increases difficulty for advanced athletes.