Dumbbell Side Bend
Hold a dumbbell at one side and bend laterally toward it, then contract the opposite obliques to return upright.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds.
- Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the obliques, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Side Bend work?
- The Dumbbell Side Bend mainly works the obliques.
- What equipment do you need for the Dumbbell Side Bend?
- A dumbbell.
- How many sets and reps of the Dumbbell Side Bend?
- 2 to 4 sets of 8 to 15 controlled reps, or holds of 20 to 60 seconds. Rest 30 to 90 seconds. Progress by slowing the reps, lengthening the hold or adding load, not by rushing.
- What can I do instead of the Dumbbell Side Bend?
- Band Pallof Press, Cable Horizontal Rotation, Cable Oblique Crunch and Cable Pallof Press work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Side Bend to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
Get started
See your setup in four steps
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