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Exercise 0407 · REF IpONWYv

Dumbbell Side Bend exercise animation

Dumbbell Side Bend

Category
Waist
Equipment
Dumbbell
Target
Abs

Loading one side with a dumbbell and bending laterally trains the obliques, but it's a controversial exercise for anyone chasing a smaller waist — heavy loading here can add thickness to the obliques rather than trim them. Most lifters are better off treating this as a light, controlled mobility and core-bracing drill than a max-effort lift.

How to Do the Dumbbell Side Bend

  1. Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side.
  2. Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can.
  3. Pause for a moment, then slowly return to the starting position.
  4. Repeat for the desired number of repetitions, then switch sides and repeat.

Muscles Worked

The Dumbbell Side Bend primarily targets the Abs, with Obliques as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have dumbbell? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Dumbbell Side Bend work?
The Dumbbell Side Bend primarily targets the abs, with the obliques as the main supporting muscle group.
What equipment do I need for the Dumbbell Side Bend?
The Dumbbell Side Bend is done with a dumbbell.
What's a good alternative to the Dumbbell Side Bend?
If you don't have access to a dumbbell, the 3/4 Sit-Up targets the same abs using body weight instead.