Dumbbell Side Bends

Dumbbell Side Bend Basics

Primary muscles worked: Obliques

Synergist Muscles: Rectus Abdominus

Mechanics: Isolation

Equipment: Dumbbell

How To Perform Dumbbell Side Bends

• Grab one dumbbell and hold it in one hand so that if you were to open your palm, your palm would face your body, and so that your knuckles face away from your body.
• Stand up straight with perfect posture with your arms to your sides.
• Now, bend laterally so that your dumbbell hand travels close to the body toward the ankle.There should be no forward or backward bend at the waist, only a lateral, side to side type, movement.
• Once you have moved as far down laterally as you can, contract your obliques on the opposite side of the dumbbell to return to the upright position.
• This is one full repetition. Perform you desired amount on one and side and then move the dumbbell to the other hand and perform the same number for the other side.

Dumbbell Side Bend Tips

• Don't look at the weight when performing this exercise. Maintain a perfect posture, looking straight ahead, and focus only on the side bend.
• Some people may have a dumbbell in each side when performing this movement, this is NOT the right way to perform this lift. Grabbing a dumbbell in each hand counterbalances the weight which negates the lateral resistance of the movement.

Dumbbell Side Bends and Sports 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. This lift can be great for athletes who have poor oblique strength because it will allow you to develop enough strength in your obliques to progress to more difficult oblique exercises.