Dumbbell Side Bend

Category

Core

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

External Obliques, Internal Obliques

Secondary muscles

Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in your right hand with your arm fully extended by your side. Place your left hand behind your head.
2. Slowly bend to your right side at the waist, lowering the dumbbell towards the floor.
3. Bend as far as comfortably possible, feeling a stretch in your left oblique muscles.
4. Return to the starting position. Repeat for the desired number of repetitions, then switch to the left side.

Form tips

• Avoid using momentum; focus on a slow and controlled movement.
• Exhale as you bend to the side and inhale as you return to the starting position.
• Keep your head and neck in a neutral position, facing forward.