Zirv Fitness
Strength exercise

Dumbbell Side Bend

How to do it

  1. Stand tall holding a single dumbbell in one hand at your side, the other hand resting on your hip or lightly behind your head.
  2. Brace the core and keep the hips facing forward as you bend directly sideways toward the loaded hand.
  3. Lower the dumbbell down the side of your leg only as far as a comfortable range allows, feeling the effort through the working oblique.
  4. Reverse the bend by driving through the opposite oblique to return to the upright starting position.
  5. Exhale as you return to upright and inhale as you lower into the bend.
  6. A common fault is rotating or leaning the torso forward, keep the bend confined to a single side-to-side plane.

Muscles worked

External ObliquesMuscles on the sides of the abdomen responsible for trunk rotation and lateral flexion. All External Obliques exercises

Related Outer Obliques exercises

Cable High-to-Low Wood ChopCable Low-to-High Wood ChopCable Rotational ChopCable Wood ChopDumbbell Side Bend (Standing)Dumbbell Woodchop
Type
Strength
Equipment
Dumbbells
Primary muscles
External Obliques
Measured in
Reps and weight