Dumbbell Side Bend

Also called side bend, db side bend and oblique side bend.

Works

Abs

Equipment

Dumbbells

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.

1. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
2. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
3. Repeat for the recommended amount of repetitions and then change hands.

Cues

• Stand tall, feet shoulder width.
• Bend straight to the side.
• Pull up with the opposite oblique.
• No leaning forward or back.

Common mistakes

• Twisting the torso.
• Going too heavy and rushing.
• Holding weights in both hands.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

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