Dumbbell Side Bend

Isolates the obliques with lateral flexion; use a single dumbbell on one side at a time.

• Isolation
• Dumbbell
• Beginner

How to do it

• Dumbbell at one side, your other hand behind your head
• Lean towards the dumbbell side
• Come up contracting the opposite oblique

Sets, reps and tempo

Ranges: 8–15 reps or 20–45 s under tension · 1–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Leaning forward or backward
• A short range with no stretch

Muscles worked

Primary

• Core / abs

Alternatives

• Side Plank
• Russian Twist