The dumbbell side bends are an excellent exercise that is designed to target the obliques.  Learn all about the side bends with videos, pictures, and a description of how to perform the exercise.

Primary muscles worked:  Obliques

Synergist Muscles:  Rectus Abdominus

Mechanics:  Isolation

Equipment:  Dumbbell

How to perform the exercise:  To perform dumbbell side bends, the athlete should stand up and grab a dumbbell with one arm. The athlete keep the arms straight, with the palm in hand so that the knuckles face away from the body. The athlete will then bend to the dumbbell side, in a lateral manner. The athlete will then contract with the obliques on the opposite side of the dumbbell to return to the upright position. This is one full repetition.

Spotting the exercise:  To spot the dumbbell side bend, the spotter should stand on the dumbbell side of the athlete, and push up on the dumbbell if the athlete is unable to return to the upright position during the lift.

Sport specific application:  The dumbbell side bend is a lift designed to improve oblique strength. Strength in the obliques transitions in to rotational strength which is important in many sports that involve throwing. These range from baseball, to sports such as football and soccer.