Dumbbell Side Bend

Dumbbell Side Bend


This exercise involves holding a dumbbell in one hand and bending sideways to work the oblique muscles on the side of the body. It can be done standing or seated and is often used as a core strengthening exercise.

Muscle Group

Equipment Required

Dumbbell Side Bend Instructions

  1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand.
  2. Place your other hand on your hip.
  3. Slowly bend to the side with the dumbbell, keeping your back straight and your core engaged.
  4. Lower the dumbbell as far as you can comfortably go, then slowly return to the starting position.
  5. Repeat for the desired number of reps, then switch sides and repeat.

Dumbbell Side Bend Form & Visual

Dumbbell Side Bend

Dumbbell Side Bend Benefits

  • Targets the oblique muscles, which are responsible for side-to-side movements and rotational movements of the torso.
  • Helps to strengthen the core and improve overall stability.
  • Can improve posture and reduce the risk of lower back pain.
  • Can be done with a variety of weights and equipment, making it accessible for people of different fitness levels.
  • Can be easily incorporated into a full-body workout routine or done as a standalone exercise.

Dumbbell Side Bend Muscles Worked

  • External obliques
  • Internal obliques
  • Rectus abdominis
  • Erector spinae

Dumbbell Side Bend Variations & Alternatives