The seated bar twist is a core exercise meant to strengthen the obliques. It is often performed for high reps with relatively light weight, such as an empty barbell, a lightweight fixed-weight bar, or even a PVC pipe. It can be performed during a workout, at the end of a workout, or outside of the gym to build core strength and resiliency.
Builds size and strength in the obliques
Builds oblique strength that carries over into any turning or bending movements
Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
Remember to breathe out while twisting your body to the side and in when moving back to the starting position.