Dumbbell Side Bend

How to do the Dumbbell Side Bend

1. Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
2. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
4. Repeat for the recommended amount of repetitions and then change hands.

Muscles worked

Role	Muscles
Primary	abs
Equipment	dumbbell
Difficulty	beginner
Type	isolation

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Alternate Heel Touchers Bodyweight Crunch - Hands Overhead Bodyweight Crunch - Legs On Exercise Ball Bodyweight Crunches Bodyweight Decline Crunch Bodyweight Flat Bench Lying Leg Raise Bodyweight

Harder than the Dumbbell Side Bend

Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell Barbell Ab Rollout - On Knees expert · Barbell

Superset the Dumbbell Side Bend with

Opposing lower back work — alternate sets without extra rest.

Hyperextensions (Back Extensions) lower back Stiff Leg Barbell Good Morning lower back Barbell Deadlift lower back Hyperextensions With No Hyperextension Bench lower back

Common questions

What muscles does the Dumbbell Side Bend work?

The Dumbbell Side Bend primarily works the abs. Ab Crunch Machine, Alternate Heel Touchers, and Barbell Side Bend train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Side Bend?

Dumbbells. Without dumbbells, Alternate Heel Touchers, Crunch - Hands Overhead, and Crunch - Legs On Exercise Ball train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Side Bend suitable for beginners?

Yes, the Dumbbell Side Bend is rated beginner. Hanging Pike, Bent Press, and Barbell Ab Rollout - On Knees are the progressions from here.

Where should the Dumbbell Side Bend go in a workout?

Late — the Dumbbell Side Bend is isolation work, so it follows your compounds. Supersetting it with Hyperextensions (Back Extensions) and Stiff Leg Barbell Good Morning cuts session time without extra rest.

Similar exercises

Ab Crunch Machine Machine Alternate Heel Touchers Bodyweight Barbell Side Bend Barbell Bosu Ball Cable Crunch With Side Bends Cable Machine Cable Crunch Cable Machine Cable Reverse Crunch Cable Machine