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Waist · Dumbbell
Dumbbell Overhead Side Bend
Dumbbell Overhead Side Bend is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, triceps and core assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques · External Oblique, Internal Oblique
- Lower Back · Quadratus Lumborum
Secondary muscles
- Shoulders · Anterior Deltoids, Lateral Deltoids
- Triceps · Triceps Brachii
- Core · Rectus Abdominis, Transversus Abdominis
- Upper Back · Trapezius
- Forearms · Forearm Flexors
How to do Dumbbell Overhead Side Bend
- Stand with your feet shoulder width apart and hold a dumbbell horizontally above your head with both hands, keeping your arms fully extended.
- Engage your core and slowly bend your torso to one side while keeping your hips still and your chest facing forward.
- Pause briefly at a comfortable range while keeping the dumbbell steady overhead.
- Contract your obliques to return to the upright position with control, then repeat before switching sides.
Form tips
- Maintain a neutral spine without leaning forward, leaning backward, or twisting.
- Keep the dumbbell aligned above your head as your torso bends sideways.
- Bend only as far as you can while maintaining balance and control.
- Inhale as you bend to the side and exhale as you return upright.
Dumbbell Overhead Side Bend alternatives
More abs exercises
Dumbbell Overhead Side Bend FAQ
What muscles does Dumbbell Overhead Side Bend work?
Dumbbell Overhead Side Bend mainly works the abs in the waist (External Oblique, Internal Oblique and Quadratus Lumborum). The shoulders, triceps, core, upper back and forearms work as secondary muscles.
What equipment do you need for Dumbbell Overhead Side Bend?
You need a dumbbell.
How many sets and reps of Dumbbell Overhead Side Bend should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Overhead Side Bend good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Dumbbell Overhead Side Bend burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Dumbbell Overhead Side Bend?
Other exercises for the abs include Band Side Bend, Barbell Landmine Side Bend, 45 Degree Side Bend and Plate Pinch Grip Side Bend.
For developers
Use Dumbbell Overhead Side Bend in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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