Dumbbell Side Bend
- Pro
- Beginner
- Gym
- Home
The dumbbell side bend holds one dumbbell at your side, then bends sideways as the dumbbell slides down your leg before pulling back upright. It isolates the obliques on the working side through lateral flexion rather than the twisting or bracing of most core work. Beginners use it at home or in the gym for weight and reps, as a main lift or a finisher.
- Muscles
- Obliques
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Stand tall holding one dumbbell at your side.
- Slide the dumbbell down your leg, bending sideways.
- Pull yourself back upright with your opposite obliques.
- Finish the set, then switch sides.
Form cues
- Keep your hips and shoulders facing forward.
- Bend straight to the side, not forward or back.
- Exhale as you pull yourself back upright.
Common mistakes
- Torso twists forward instead of bending sideways. Keep your hips and chest square to the front.
- Same side gets all the work each set. Finish the set, then switch to the other side.
- Bend stays shallow and shortens the range. Slide the dumbbell lower for a fuller bend.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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