How to do the Dumbbell Side Bend
Stand with feet hip-width apart holding a dumbbell in one hand.
Bend your torso sideways toward the dumbbell without leaning forward or back.
Come back up by squeezing the obliques on the opposite side.
Finish your reps, then switch hands.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The obliques rotate and side-bend your trunk, and resist both. Side planks, Pallof presses, woodchops and carries cover every job.
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Side Bend doesn’t suit your gym or your joints.
Train smarter
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- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
