Step by step instructions, muscle activation and variants for the Dumbbell Side Bend.
A standing oblique exercise in which you hold a dumbbell in one hand and laterally flex the torso to the weighted side and back. The contralateral oblique works as the primary mover while the ipsilateral oblique controls the return.
Common mistakes content is coming soon.
The Dumbbell Side Bend is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.