Dumbbell Side Bend

Start

Finish

How to do it

Stand tall holding one dumbbell at your side with nothing in the other hand, let the weight pull you into a slow sideways bend, then pull straight back up with the opposite side of the waist.

Muscles worked

Primary: obliques · Also works: core, forearms

Equipment

Dumbbells

Common mistakes

• Holding a dumbbell in both hands, which cancels the load and makes the whole exercise pointless
• Leaning forward or twisting as you bend instead of moving strictly sideways
• Bouncing at the bottom rather than controlling the lowering for two seconds

Variations

• Hold a kettlebell instead for a different grip challenge
• Use a low cable or a band under the foot
• Pause two seconds at the bottom of each bend

Can't do this one? Swap it for

• Side Plank
• Suitcase Carry
• Side Plank Hip Dip
• Standing Oblique Crunch

Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.

Related exercises

• Pallof Pressobliques
• Side Plankobliques
• Kneeling Side Plankobliques
• Side Plank Hip Dipobliques
• Side Plank Reach Throughobliques
• Side Plank Leg Raiseobliques