Dumbbell Side Bends
Primary Muscle Group: Obliques
Secondary Muscle Group: Abdominals
Equipment Needed: Dumbbells
The Benefits of Dumbbell Side Bends
The dumbbell side bends are a popular exercise for targeting the oblique muscles of the abdomen and developing your six pack. It is usually performed for relatively high reps, at least 8-12 reps per set or more. It can be performed one side at a time or alternating sides.
Some key benefits are;
Strong obliques help maintain proper posture while protecting the spine.
Aesthetically adds sweep and V-taper shape to the sides of the waist.
Builds size and definition in obliques.
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Dumbbell Side Bends
Holding a dumbbell on one side of your body during side bends puts the spine in a compromised position, and it’s hard to maintain alignment to isolate the oblique’s properly. It’s easy to use momentum and rock side to side, which can put strain on the lower back and decrease isolation in the targeted muscle group. With this said, its important to keep this movement slow and controlled so that you avoid any strain on the lower back.
How To Do Dumbbell Side Bends
1. Grasp a set of dumbbells. Stand straight up with one dumbbell in each hand, palms facing in.
2. Keep your feet firmly on the floor with a shoulder width stance.
3. Keeping your back straight and your eyes facing forwards, bend down to the right as far as you can, then back up again.
4. Without pausing at the top, bend down to the left.
5. Repeat for desired reps.
6. For Perfect Technique
For Perfect Technique
Always keep your back straight, eyes facing forwards, and bend at the torso only.
Concentrate on the stretch and contraction of the oblique muscles (down the side of your body).
Keep the dumbbells close to your body.
This exercise can also be performed while seated on the end of a bench.
Once you have mastered the Dumbbell Side Bends exercise you can try alternative exercises that target similar muscle groups such as;
How To Do A Weighted Decline Sit Up
1. Sit on the bench with bent knees and your feet under the padded bar.
2. Hold a dumbbell, weight plate, or medicine ball across your chest or above your head.
3. Raise your torso up to bring your chest to your thighs.
4. Pause here for a few seconds before returning to the starting position.
How To Do Heel Taps
1. Lay down with your back on the ground and your knees bent and pointed towards the ceiling.
2. With your arms on your side raise your shoulders slightly off the ground.
3. Using your abs rotate your right hand down to your right foot and then back up.
4. Then do the same thing with your left hand.
5. Alternate back and forth for the desired amount of repetitions.