Dumbbell Side Bend

Dumbbell Side Bend

The Dumbbell Side Bend is an effective exercise for strengthening the oblique muscles, which contribute to core stability and definition.

How to do Dumbbell Side Bend

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand at your side.
2. Place your opposite hand on your hip or let it rest by your side.
3. Keeping your chest up and core engaged, slowly bend at the waist, lowering the dumbbell toward the floor.
4. Pause briefly at the bottom, feeling the stretch in your side.
5. Return to the starting position by engaging your obliques to pull your torso back upright.
6. Repeat for the desired reps, then switch sides.

Form Tips

• Keep your movements slow and controlled to maximize muscle engagement.
• Avoid leaning forward or backward; focus on a strict side-to-side motion.
• Keep your head and neck in a neutral position throughout the movement.
• Engage your core to stabilize your body and prevent over-rotation.

Targeted Muscles

Primary Muscles:

• Obliques (side abdominal muscles)

Secondary Muscles:

• Rectus abdominis (front of the abdomen)
• Quadratus lumborum (lower back stabilizer)
• Erector spinae (muscles along the spine)