Training the oblique muscles will help shape and tone the waistline. The dumbbell side bend is an effective isolation exercise that targets the side abs, specifically the oblique muscles.
The side bend effectively targets the internal and external obliques, strengthens lateral spinal flexion, improves spinal mobility, and develops a strong core. It helps to reduce the risk of back pain and improve functional movements such as serving a tennis ball or carrying a heavy object on one side of the body.
When done with the right form and technique, it can greatly increase the strength of the oblique and the overall strength and stability of the core.
For an easier variation, you can do bodyweight side bends, and for a more challenging variation, use a kettlebell or a pulley machine for the cable side bends.
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Dumbbell Side Bend Muscles Worked
- The dumbbell side bend primarily targets the obliques, which include two layers: the external obliques (the larger, superficial muscles on the sides of the abdomen) and the internal obliques (located beneath the external obliques).
- It also hits the Abs, Serratus anterior, and quadratus lumborum, (the deep, hidden muscle on either side of the lower spine)
How To Do Dumbbell Side Bend
- First, stand up straight with your feet about as wide as your shoulders.
- Grab a dumbbell in your right hand and let it hang by your side. You can put your other hand behind your head or at the side—it’s up to you.
- Keep your body tall and proud. Imagine a string pulling you up from the top of your head.
- Your shoulders should be right over your hips, and keep your head neutral.
- Slowly lean to your left, bending at the waist. Go as far as you comfortably can – you should feel your side muscles (obliques) working hard. Hold it for a quick second at the bottom.
- Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
- Then, bring yourself back up to where you started. That’s one rep.
- Do as many as you’re aiming for, then switch the dumbbell to your other hand and do the same on the opposite side.
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Proper Form And Tips
- Maintain a neutral spine from start to finish. Avoid rounding your shoulders forward or overextending your spine.
- Keep the dumbbell close to your side, with your elbow very slightly bent and your hips still.
- To work the oblique muscle, perform these exercises slow and steadily.
- Avoid using a heavy dumbbell for this exercise; it is unnecessary pressure on the lower back.
- This exercise can also be performed while sitting on the edge of a bench.
- After an intensive set of side bends, rest two or three minutes before working your other side, so your performance on the latter doesn’t suffer.
- If you don’t have dumbbells, you can do this exercise with a resistance band and try other side bend variations.
Caution
Side bends are a simple yet effective exercise that trains the core for a healthy spine.
However, if you have back problems, you should avoid this exercise. Get treatment to resolve the issues, and then start on the side bend. Meanwhile, the rotary torso machine may be a safe alternative.
FAQs
Are dumbbell side bends effective?
Yes, the dumbbell side bend is an effective exercise for improving core strength.
Do dumbbell side bends make you wider?
Dumbbell side bends will not make you bigger and wider, if you train with optimum weight and with good form. Avoid using a heavy dumbbell for this exercise.
Can you do side bends every day?
No, you should not do side bends every day. Muscles need 36 to 48 hours to recover. If you plan to include dumbbell side bends in your routine, you should do them at least 2-3 times per week on nonconsecutive days.
Are side bends good for love handles?
Side bends are effective for training the love handles (oblique muscles), which will help improve the shape and tone of the waistline and remove the extra layer of fat around it.
Cardiovascular exercise, resistance training, and healthy eating are the most effective methods for reducing body fat and reducing the width of your waist.
Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.