How to Do Dumbbell Side Bend: Muscles Worked & Proper Form

a gif showing how to perform the dumbbell side bend with proper form

Muscles Worked in Dumbbell Side Bend

a picture showing which muscles that are being worked in Dumbbell Side Bend

Primary muscles worked:

How to Do Dumbbell Side Bend

  1. Stand upright with your feet shoulder-width apart, holding a dumbbell in one hand. Let the other hand rest on your hip or by the side of your head.
  2. Keep your gaze forward and engage your core slightly.
  3. Slowly bend your torso toward the dumbbell side, lowering the dumbbell along your leg. Keep your upper body in the same plane — avoid leaning forward or backward.
  4. Pause at a comfortable depth, then use your oblique muscles to return to the upright position.
  5. Repeat for the desired number of reps, then switch sides.

Commentary

The dumbbell side bend is an exercise for strengthening your obliques.

Make sure to perform the movement in a controlled manner and avoid using momentum to lift the dumbbell.

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