ZULTA
NL Join the waitlist

Abs

Dumbbell Side Bend

The Dumbbell Side Bend is a strength exercise with dumbbells for your abs. Share of the load in the Zulta muscle model: obliques 52%, upper abs 15% and spinal erectors (lower back) 11%.

Level: BeginnerEquipment: DumbbellSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Stand with feet hip-width and hold a dumbbell in one hand at your side.
  2. Place the free hand on the hip or behind the head.
  3. Bend sideways toward the dumbbell, letting it slide down the outside of the thigh.
  4. Pull back up past upright by squeezing the obliques on the opposite side.
  5. Finish the set and switch the dumbbell to the other hand.

Tips

  • Hold only one dumbbell: two cancel each other out.
  • Keep the body in one plane as if between two panes of glass.

Common mistakes

  • Leaning forward or twisting as you bend.
  • Using the legs to push back up.
  • Swinging the dumbbell with fast reps.

Muscles worked by the Dumbbell Side Bend

  • Obliques Primary52%
  • Upper abs Secondary15%
  • Spinal erectors (lower back) Secondary11%
  • Lower abs Secondary9%
  • Lats (lower) Stabilizer4%
  • Forearm flexors Stabilizer3%
  • Gluteus medius Stabilizer3%
  • Hip flexors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A loaded side bend works quadratus lumborum hard. Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.

Dumbbell Side Bend alternatives

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Dumbbell Side Bend work?

Mainly the obliques. The upper abs, spinal erectors (lower back) and lower abs assist.

Is the Dumbbell Side Bend good for beginners?

Yes. The Dumbbell Side Bend is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Dumbbell Side Bend?

For example the Landmine Lateral Flexion, Roman Chair Side Bend and Cable Side Crunch. They train mostly the same muscles, some with different equipment.

How do you make the Dumbbell Side Bend harder?

Add weight or reps, or move on to the Landmine Lateral Flexion and Roman Chair Side Bend.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist