Core · Dumbbell
Dumbbell Kneeling Twist Down-up Raise
How to do the dumbbell kneeling twist down-up raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Kneel tall holding a dumbbell with both hands. Rotate and lower the dumbbell toward one hip, then twist and raise it diagonally across your body toward the opposite shoulder. Control the path back down and repeat on the other side.
- 1Feel your obliques drive the diagonal twist and lift
- 2Keep your hips square and tall through the rotation
- 3Move the dumbbell on a smooth diagonal line
Common mistakes
- Do not let your lower back arch as you raise the weight
- Avoid yanking the dumbbell with your arms instead of your core
- Do not let your hips rock or collapse to one side
Muscles worked
The dumbbell kneeling twist down-up raise mainly works the obliques, with the upper abs, lower abs, forearms, and front delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- ForearmsSupport
- Front DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell kneeling twist down-up raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.