Dumbbell Side Bend

A core exercise targeting the obliques. It improves lateral spinal mobility and strengthens the abdominal wall against lateral forces.

Exercise Details

Level: Beginner
Body Area: core
Type: isolation

Required Equipment

Dumbbells

Target Muscle Groups

Primary

Abs

Secondary

Back

Setup

Stand tall holding one dumbbell in one hand. Place your other hand on your hip or behind your head. Brace your core.

Instructions

1. Bend your torso laterally toward the side with the dumbbell.
2. Feel a stretch in the opposite obliques.
3. Use your obliques to pull your torso back to center.
4. Repeat then switch sides.
5. Keep your hips stationary.

Common Mistakes

1. Bending forward or backward.
2. Using too much weight.
3. Moving the hips.

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