Weight Plate · Obliques
Plate Twist is the weight plate exercise for the obliques in the GymStreak library: an isolation exercise, all intermediate level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
There are two layers: the external obliques, whose fibres run down and in like hands in your pockets, and the internal obliques underneath, running the opposite way. Working together with the other core muscles, they rotate the torso, bend it sideways and brace the spine.
02
With a weight plate, choose a light plate first; grip is usually the limit. Hold it close to your body and keep the movement controlled. A single weight plate is a handy piece of equipment on its own. Held by the rim, it trains grip and forearms; held at the chest, it adds load to core and rotation exercises.
03
Pair one rotation exercise with one side-plank variation. Standing cable and woodchop patterns carry over well to sports that involve throwing, swinging or turning. Beginners can start with side planks and slow bodyweight twists before adding a cable, plate or ball.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with obliques training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
