Dumbbell side bend: How to Do It, Muscles Worked

Step by step

Stand tall, dumbbell in one hand, feet shoulder-width apart.
Bend sideways at the waist, lowering the weight.
Squeeze your side to stand back up.

What you should feel

A stretch on one side of your waist and a squeeze on the other; your lower back should not pinch.

Common mistake

Leaning forward or backward while bending; stay in a flat plane like between two walls.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Count the reps for each side.

Works

Obliques

Helps

Abs Lower back

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Side plankObliques

Cable wood chopObliques, Abs

Russian twistObliques, Abs

Kettlebell windmillObliques, Abs

Questions

What muscles does the dumbbell side bend work?

Dumbbell side bend mainly works your obliques. It also helps your abs and lower back.

Can I do the dumbbell side bend at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell side bend?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps. Count the reps for each side.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your obliques

Dumbbell side bend