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Dumbbell Side Bend 101 Video Tutorial

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Dumbbell Side Bend
Dumbbell Side Bend

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment


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The Dumbbell Side Bend is an effective exercise primarily targeting the abdominal muscles with secondary emphasis on the obliques. This exercise requires the use of a dumbbell for resistance. To perform it, one stands upright while holding a dumbbell in one hand, then leans sideways, bending at the waist to lower the dumbbell towards the knee, before returning to the starting position. The movement engages the core muscles, particularly the obliques, helping to improve lateral stability and strengthen the abdominal region.

How to Perform

  1. This workout focuses on strengthening the oblique muscles, crucial for lateral stability and overall core strength enhancement.

  2. Begin by securing a pair of dumbbells, ensuring they are suitable for your fitness level.

  3. Stand upright, maintaining proper posture, with a dumbbell in each hand and your palms facing inward towards your body.

  4. Plant your feet firmly on the ground, positioning them at shoulder-width apart to provide a stable base for the exercise.

  5. Throughout the movement, prioritize maintaining a straight back and keep your gaze forward to ensure proper form and minimize the risk of injury.

  6. Initiate the exercise by bending your torso to the right side as far as your flexibility allows, while keeping your arms extended and the dumbbells close to your body.

  7. Return to the starting position without pausing, then smoothly transition into bending your torso to the left side, engaging the obliques.

  8. Execute the exercise for the desired number of repetitions, aiming for controlled movements and focusing on engaging the targeted muscle groups effectively.

  9. Remember to breathe steadily throughout the exercise to optimize oxygen flow to your muscles and enhance performance.

  10. As with any workout, it's essential to listen to your body and adjust the intensity and weight of the dumbbells accordingly to suit your fitness level and goals.


  1. Maintain proper alignment throughout the exercise, ensuring your back remains straight, and your gaze is fixed forward. Focus on bending solely at the torso to effectively target the intended muscle groups.

  2. Emphasize the stretch and contraction of the oblique muscles along the side of your body, enhancing both flexibility and strength in this area.

  3. Keep the dumbbells close to your body throughout the movement to maximize engagement of the targeted muscles and promote stability.

  4. For variation, consider performing this exercise while seated on the edge of a bench, which can offer a different angle of resistance and further challenge your core stability.

How Not to Perform