Side Bend (Dumbbell)
A standing exercise that targets the obliques, improving core strength and stability. It involves laterally bending the torso while holding a dumbbell.
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Side Bend (Dumbbell)
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Step-by-Step Instructions
1. Starting Position
Stand with feet shoulder-width apart, holding a dumbbell in one hand at your side. Maintain a neutral spine.
- Keep your core engaged
- Feet should be firmly planted on the ground
- Hold the dumbbell close to your body
2. Side Bend
Slowly bend your torso to the side, keeping your back straight. Inhale as you bend.
- Focus on the contraction of the obliques
- Avoid twisting your torso
- Move slowly and deliberately
3. Hold and Squeeze
Hold the bent position briefly and feel the contraction in your obliques. Exhale as you hold.
- Maintain a neutral spine
- Avoid using momentum to bend further
- Focus on the squeeze
4. Return to Start
Slowly return to the starting position. Inhale as you return.
- Controlled movement is key
- Avoid swinging or jerking the movement
- Maintain your balance
5. Repeat
Repeat the side bend on the same side for desired repetitions then switch sides.
- Maintain consistent form
- Focus on proper breathing
- Adjust weight as needed
Form Tips
✓Controlled Movement
Avoid using momentum; control the weight throughout the entire range of motion.
✓Neutral Spine
Maintain a neutral spine position to avoid injury. Avoid arching or rounding your back.
✓Proper Breathing
Inhale while bending, exhale while holding the contraction.
✓Oblique Focus
Concentrate on contracting your obliques, feeling the burn. Don't rely on other muscles.
Common Mistakes
Using too much weight
Reduce the weight to allow for controlled movement and maintain proper form.
Bending at the waist
Focus on bending from your obliques, keeping your back straight.
Arching the back
Engage your core and maintain a neutral spine throughout the exercise.
Using momentum
Control the movement; avoid swinging or jerking.
Insufficient range of motion
Stretch before the exercise to allow a deeper bend and increased range of motion.
Alternative Exercises
- Cable Side Bend
- Side Bend with Resistance Band
Complementary Exercises
- Russian Twists
- Plank
- Bicycle Crunches
