How to do a Dumbbell Side Bend
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 1,093,056
- Popularity Rank
- 145th
- Difficulty
- Beginner
- Abs Strength
- 49 mSCORE 154th
- Equipment Required
Workouts with Dumbbell Side Bend
Target muscles worked
Instructions for Proper Form
Dumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
- Stand upright with your feet at shoulder width apart and your left arm extended at your side while holding a dumbbell in your left hand with the palm facing in. Place the right hand on your right hip.
- Keep your left arm extended as you slowly lower the dumbbell down the side of your leg while keeping your core engaged
- Maintain a neutral alignment in your neck and keep your hips stationary as you return back to the starting position.
- Repeat with the opposite side.
Weight & 1 Rep Max Calculator
Average Dumbbell Side Bend standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
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Alternatives & Variations to Dumbbell Side Bend
1. Ab Crunch Machine
96.1 mSCORESWAPPED 535 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
2. Russian Twist
96.2 mSCORESWAPPED 408 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
3. Crunches
94 mSCORESWAPPED 283 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
4. Leg Raise
96.5 mSCORESWAPPED 266 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
5. Plank
92.8 mSCORESWAPPED 247 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
6. Bicycle Crunch
91.8 mSCORESWAPPED 217 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
7. Alternating Heel Touch
78.2 mSCORESWAPPED 204 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
8. Cable Crunch
88.8 mSCORESWAPPED 190 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.