Dumbbell Side Bend

Body region

• Core
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis

Holds

• Trapezius
• Erector Spinae
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Stand tall with feet hip-width apart, a dumbbell in one hand hanging at your side.
2. Place your free hand on your hip or behind your head.
3. Bend sideways toward the dumbbell, letting it slide down the side of your thigh.
4. Pull yourself back up to upright by contracting the working side of your waist.
5. Finish all reps on one side, then switch hands.

Cues

• Move straight sideways, as if between two panes of glass.
• Keep the hips still and bend only at the waist.
• Use a moderate weight and a full, controlled range.

Common mistakes

• Holding a dumbbell in each hand, which cancels out the load.
• Leaning forward or twisting during the bend.
• Bouncing at the bottom of the movement.

Alternatives

• Standing Barbell Twist
• Plank