Setup and loading
Dumbbell hanging beside your thigh, palm facing your body.
How to do the dumbbell side bend step by step
- Stand with a dumbbell in one hand and the other hand on your waist.
- Bend sideways away from the dumbbell.
- Return to center and switch sides at the end of the set.
Form cues
- Hips and legs still
- Side-to-side movement only
Common mistakes
- Leaning forward
- Dumbbell too heavy
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Adjustable dumbbellsSave space and replace a whole dumbbell rack at home.
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Variations and similar exercises
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