Male model ex_SM3GJ2

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Waist · Dumbbell

Dumbbell Side Bend

intermediatestrength

Dumbbell Side Bend is an intermediate isolation strength exercise that works the abs (waist), with the lower back 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 Obliques, Internal Obliques

Secondary muscles

Lower Back · Erector Spinae

How to do Dumbbell Side Bend

Stand with your feet shoulder-width apart, holding a dumbbell in your right hand with your arm fully extended by your side. Place your left hand behind your head.
Slowly bend to your right side at the waist, lowering the dumbbell towards the floor.
Bend as far as comfortably possible, feeling a stretch in your left oblique muscles.
Return to the starting position. Repeat for the desired number of repetitions, then switch to the left side.

Form tips

Avoid using momentum; focus on a slow and controlled movement.
Exhale as you bend to the side and inhale as you return to the starting position.
Keep your head and neck in a neutral position, facing forward.

Dumbbell Side Bend alternatives

Band Side Bend

Abs · beginner

Barbell Landmine Side Bend

Abs · intermediate

Plate Pinch Grip Side Bend

Abs · intermediate

45 Degree Side Bend

Abs · intermediate

More abs exercises

Dumbbell Overhead Side Bend

Abs · intermediate

Seated Side Bend Pose

Abs · beginner

Barbell Side Bends

Abs · intermediate

Med Ball Side Wall Slams

Abs · intermediate

Side Plank

Abs · intermediate

Standing Side Slope Stretch

Abs · beginner

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Side Plank Oblique Crunch

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Dumbbell Side Bend FAQ

What muscles does Dumbbell Side Bend work?

Dumbbell Side Bend mainly works the abs in the waist (External Obliques and Internal Obliques). The lower back work as secondary muscles.

What equipment do you need for Dumbbell Side Bend?

You need a dumbbell.

How many sets and reps of Dumbbell 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 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 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 Side Bend?

Other exercises for the abs include Band Side Bend, Barbell Landmine Side Bend, Plate Pinch Grip Side Bend and 45 Degree Side Bend.

For developers

Use Dumbbell 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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_SM3GJ2" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_SM3GJ2",
  "name": "Dumbbell Side Bend",
  "model": "male",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_SM3GJ2/mp4-720.mp4?…",
    "poster": "https://…/ex_SM3GJ2/poster.jpg?…"
  }
}