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Core ยท Side bend

Dumbbell Side Bend

An isolation side bend exercise for the obliques, done with a dumbbell.

Dumbbell Isolation Reps and weight Also called: side bend, oblique bend
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Obliques

Do most of the work.

Secondary

None to speak of

This one is focused.

  • ObliquesSides of the trunkPrimary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Bend straight to the side, no twisting.
  3. Move slowly through a comfortable range.
  4. Keep the hips still.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Twisting. Bend straight to the side only.
  • Going too heavy. This is a slow, controlled movement; the weight is secondary.

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.