Decline Russian Twists
Decline Russian Twists are an intermediate core exercise performed on a decline bench to increase abdominal tension through a sustained angle. This movement primarily targets the obliques and rectus abdominis by combining isometric trunk flexion with active rotation.
Because this movement places high demand on the lumbar spine and hip flexors, the AI monitors your training load and recovery metrics (like HRV) to ensure you aren't overtraining the lower back. It tracks your performance history to suggest appropriate weights, ensuring you maintain the necessary tension without relying on momentum. If you have a history of lower back issues logged in your profile, the app can instantly recommend safer flat-bench alternatives to prevent injury.
Form Cues
- Secure your feet firmly under the bench pads
- Lean back until your abs are fully engaged
- Rotate your entire torso, not just your arms
- Follow the weight with your eyes to ensure spinal rotation
- Exhale sharply as you twist to each side
- Don't round your lower back excessively
- Don't use momentum to swing the weight side-to-side
- Don't sit up completely vertical between reps
- Don't let your hips shift or lift off the bench
- Don't touch the weight to the floor if your form breaks
Common Mistakes
- Moving arms independently of the torso
- Bouncing the weight off the floor
- Rounding the spine (hunching forward)
- Holding breath throughout the set
- Using hip flexors more than abdominals
Muscles Worked
This exercise intensely targets the internal and external obliques, which are responsible for the rotational movement of the torso. The decline angle forces the rectus abdominis to work isometrically to maintain the lean-back position against gravity, while the hip flexors assist in anchoring the body to the bench.
Primary
Secondary
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