How to do a Dumbbell Side Bend

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Dumbbell Side Bend

Sets Logged
947,181
Popularity Rank
183rd
Difficulty
Beginner
Abs Strength
49 mSCORE 154th
Equipment Required

Target muscles worked

Primary Muscles
Abs
Secondary Muscles
None

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.

  1. 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.
  2. Keep your left arm extended as you slowly lower the dumbbell down the side of your leg while keeping your core engaged
  3. Maintain a neutral alignment in your neck and keep your hips stationary as you return back to the starting position.
  4. 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.

  • beginner
    8
    reps
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    30
    lbs
    40
    lbs
  • advanced
    8
    reps
    35
    lbs
    45
    lbs

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