Dumbbell Side Bend

Abdominals

Dumbbell Side Bend

LevelBeginner EquipmentDumbbell MechanicIsolation ForcePull

A standing side bend with a dumbbell in one hand to train the obliques and side of the torso.

Strength

Primary musclesAbdominals

Energy burned

≈ 17 kcalFor 3 × 8–12, rest 90s · ≈ 3.0 kcal/min

Estimate range 13–21 kcal (±25 %)

Muscle mass worked4 %

Effort during a set4.5 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand tall with your feet hip-width apart and a dumbbell in one hand at your side.
2Place your other hand lightly behind your head or on your hip.
3Keep your hips level and your core braced.

How to perform

1Bend sideways at the waist, lowering the dumbbell down your leg.
2Go only as far as you can without leaning forward or back.
3Use your side muscles to pull yourself back to upright.
4Finish all reps, then switch sides.