Perform lateral flexion of the torso while holding one dumbbell at your side, primarily working the abdominals. Move the torso side-to-side in a controlled manner.
How to do the Dumbbell Side Bend#
- Stand tall with feet about hip-width apart and hold a single dumbbell at one side; place the free hand on your hip.
- Brace your core and maintain a neutral spine throughout the movement.
- Lower your torso straight down to the side by bending at the waist, then return to the starting upright position in a controlled motion.
- Finish the desired reps on one side, then move the dumbbell to the other hand and repeat on the opposite side.
Muscles worked#
- Primary: Obliques (External & Internal Obliques)
- Secondary: Abs (Rectus Abdominis), Lower back (Erector Spinae)
Common mistakes#
- Gripping the weight with both hands instead of using one hand only.
- Allowing the spine to round while bending to the side.
