Learn how to train your obliques with the dumbbell side bend. The obliques are the muscles on the sides of your abdominals (side abs), and their functions are to bend the upper body sideways and twist the upper body. A very similar—and in my opinion even better—exercise is the dumbbell side bend performed on a low pulley. By the way, I’m not a big fan of the double dumbbell side bend because it feels like I’m giving one side a break for half of the exercise and putting too much pressure on my hips. Find more abdominal exercises on the weight training main page.
Execution
Place one hand on your waist and hold a dumbbell (between 12 and 20 kg) with the other hand. Stand with your feet about one shoulder width apart. Keep both heels down throughout the entire exercise. Look straight forward, preferably into a mirror. Don’t twist your upper body or your head.
Bend to the side without twisting your upper body or leaning forward or backward. Your legs and hips should not move at all. Lower the dumbbell very close to your thigh and inhale slowly. Keep the other hand on your waist.
Ideally, you should feel a stretch in your obliques at the lowest position. Bend to the side as far as you can comfortably go. Stop immediately if you can’t avoid moving your hips or legs! Make sure you don’t swing the dumbbell away from your thigh.
Return to the starting position. The upward movement should be slightly slower than the downward movement. Exhale as you move back up.
Do between 20 and 25 repetitions per side, then rest and do another set.
Advice
The dumbbell side bend is not designed for heavy weights.
You can also do the dumbbell side bend with one hand behind your head, or simply relax the other arm.
Avoid these common mistakes: Don’t lean your entire body to the side! Bend your upper body without moving your hips or legs.
Don’t swing the dumbbell away from your body.
Don’t lean forward, twist your upper body, or turn your head. Bend to the side in one single plane.
Suggestions
