Dumbbell Side Bend

How to do it

1. Stand upright holding a dumbbell in one hand at your side.
2. Keep the opposite hand on your hip or behind your head.
3. Bend laterally toward the dumbbell side, lowering it along your thigh.
4. Return to upright, then bend to the opposite side using only your obliques.
5. Complete all reps per side.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Cable Crunch, it loads Abs 90 points lower, Obliques 55 points higher, Lower back / erectors 25 points higher. It needs Dumbbells where the other uses Cable machine. Compared with the Dumbbell Windmill, it loads Hamstrings 35 points lower, Abs 35 points lower, Abductors (outer hip) 30 points lower.

Other ways to train this

• Cable Crunch Cable machine
• Hanging Leg Raises Pull-up barIntermediate
• Machine Crunch Machines
• Dumbbell Russian Twist Dumbbells
• Cable Woodchop Cable machine
• Plank Bodyweight
• Ab Wheel Rollout Ab wheelProfessional
• Crunches Bodyweight
• Lying Leg Raises Bodyweight
• Decline Crunch BodyweightBench
• Bicycle Crunches Bodyweight
• Side Plank Bodyweight
• Russian Twist Bodyweight
• Hanging Knee Raises Pull-up bar
• Cable Pallof Press Cable machine
• TRX Plank Suspension trainerIntermediate
• TRX Side Plank Suspension trainerIntermediate
• Sit-Ups Bodyweight
• Reverse Crunches Bodyweight
• Kettlebell Russian Twist KettlebellsIntermediate
• Toes to Bar Pull-up barIntermediate

Other exercises for the Obliques

• Dumbbell Windmill 85% DumbbellsIntermediate
• Dumbbell Front Squat 15% DumbbellsIntermediate
• Farmer's Carry 15% Dumbbells
• Dumbbell Row 10% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.