Dumbbell Side Bend Muscles worked.

dumbbell side bend

Train and perfect your obliques with dumbbell side bend abdominal exercise.

Dumbbell side bend is an oblique abdominal exercise, it is one of the best efficient side exercise that help to train the muscles at the side of abdominals.
It is performed bending the upper body side way , without twisting upper body, you only have to bend your upper body though more to this is, not to twisting it. Dumbbell side bend can be performed in alternative to barbell side bend.
Dumbbell side bend is also the best alternative to the cable side bend pulley.

It can be perform holding two dumbbells at a time or holding one dumbbell at a time but, it is advised to perform it holding one dumbbell at a time for not to put too much pressure on the hips and for you can be able to rest the second side while training the other.

How to do dumbbell side bend.


Stand straight forward and be still, while still looking straight forward, put one of your hand on your waist, and hold a dumbbell. looking straight forward, strait your head and your shoulder.

It is advise to start with the low weight 12 to 20 kg is recommended to hold in order to prevent yourself from overweight that can lead to injuries. Do not twist your upper body.
Let your feet be at your shoulder width When you are standing keep your heels down throughout the entire exercise.

Barbell Bent Over Rows
Barbell Bent Over Rows



Bend to your side left or right but, without twisting the upper body and don’t move, bend as far as you can to the other of your side.
Your hips and your legs must be remaining still till the end of the exercise.

Lower the dumbbell slowly close your thigh and stretch the side of you abdominals at the lowest position.

Let the other hand remain always on your waist. Be focus don,t let the dumbbell t fall off or stray away from your hand.

Then, return to back to the starting position slowly, exhale as you go and get some rest, repeat the process again to your desire reps, 20 to 25 repetitions for each side is advised.


It is advised to be concentrate throughout the exercise and make sure to not overweight yourself.And remember that the returning motion should be slightly slower than the bending motion.

Safety guide to take for dumbbell side bend performance.


Bend only your upper body and not twisting it.

The rest of your body should remain straight throughout the performance.

Do not twist your upper body standing still.

Don’t look downward, look straight forward.

hold on to your position don’t not lean forward or backward.

keep your heels down throughout the entire exercise.

Your hips and your legs must be remaining still throughout.

The other hand should remain always on your waist.

Stand still and be straight.

Don’t be too rush.

Putting too much pressure on hips may get you hurt.
It is advised to perform it holding one dumbbell at a time.

Get yourself some rest in between reps.

The returning motion should be slightly slower than the bending motion.

Do not swing the dumbbell away from hands.
It is advised to do 20 to 25 repetitions for each side and to hold in-between 12 to 20kg dumbbell weight.

health benefits in performing dumbbell side bend.

Dumbbell side bend helps to train your oblique.

It gives you a perfect abdominal side muscles.

It is one of the best abdominal exercises that trains the side abdominals.

It also help develop abdominal muscles and gives more abdominal strength.

it help to prevent stomach disorder.

It helps to perfect oblique.

It help to train your oblique muscles.

It help to lose excess belly fat.

Dumbbell side bend is one of the best abdominal exercise you can do to train your abdominals and your oblique to look great and healthy.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

9 thoughts on “Dumbbell Side Bend Muscles worked.

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