Dumbbell Side Bend: How-to, Tips & More
The Dumbbell Side Bend is a beginner isolation exercise for your obliques. You do it with dumbbells, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Dumbbell Side Bend
- Stand tall holding a dumbbell in one hand.
- Bend sideways toward the dumbbell.
- Pull back up past straight using your opposite side.
- Switch sides after the set.
Dumbbell Side Bend tips
- Hold only one dumbbell. Two cancel each other out.
Sets and reps
Most lifters do well with 10 to 15 reps per set, and 10 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Isolation
Dumbbell Side Bend alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Heel Touches
Bodyweight
Kettlebell Windmill
Kettlebells
Landmine Rotation
Barbell
Oblique Crunch
Bodyweight
Pallof Press
Resistance band
Frequently asked questions
What muscles does the Dumbbell Side Bend work?
The Dumbbell Side Bend mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set, and many lifters get the best results between 10 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Side Bend good for beginners?
Yes. The Dumbbell Side Bend is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Side Bend?
You need dumbbells.
Add Dumbbell Side Bend to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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