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Dumbbell Side Bend

Obliques Lower backAbs Isolation DumbbellKettlebellBarbellCable machine
Demo (loops)

How to do it

Starting position

  1. Stand with your feet shoulder-width apart
  2. Hold a dumbbell in one hand and place the other hand behind your head
  3. Look straight ahead and keep your chest up

Movement

  1. Slowly tilt your torso toward the side holding the dumbbell
  2. Keep your hips fixed and contract your obliques
  3. Use the strength of your obliques to return to the starting position

Breathing

Inhale as you lower your upper body and exhale as you come up

Trainer tips

  • Bend to the side only toward the dumbbell
  • Lower the dumbbells close to your thighs
  • Do an equal number of reps on both sides

Cautions

  • To reduce lower back strain, do not bend down too far
  • Leaning forward or backward
  • Rocking the body with momentum

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesObliques
Secondary musclesLower back · Abs
EquipmentDumbbellKettlebellBarbellCable machine
Movement patternCore
Rep range12–20 reps (one side at a time)
3 similar exercises

Representative exercise: Dumbbell Side Bend

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 18.8 kg.

With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 12–20 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Dumbbell Twisting Crunch with Legs SupportedHarderDumbbell Kneeling Twist Down-Up RaiseHarderBand Side BendSimilar exerciseCable Side BendSimilar exerciseMachine Torso RotationSimilar exerciseRussian Twist (with Medicine Ball)Same muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.