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Last updated March 5, 2026
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abs
Side Bend (Dumbbell)
Hold a dumbbell in one hand and bend laterally away from it, then return to center. The weight adds resistance to target the obliques more effectively.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
deep abs / corelower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbell
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Hold a dumbbell in one hand with your arm fully extended at your side.
- Place your free hand behind your head.
- Step 2Starting Position
- Stand tall with your core engaged and shoulders back.
- The dumbbell should hang naturally at your side.
- Step 3Execution
- Slowly bend laterally toward the side holding the dumbbell.
- Lower until you feel a stretch on the opposite oblique.
- Contract the opposite oblique to return to the upright position.
- Complete all reps on one side before switching hands.
- Step 4Tips
- Do not lean forward or twist — keep the movement strictly in the frontal plane.
- Use a moderate weight — this exercise does not require heavy loads.
- Focus on the controlled return to upright for maximum oblique engagement.