Obliques exercise
Dumbbell Side BendHow to do it, with form in numbers
How to do it
How do you do the Dumbbell Side Bend?
- Stand tall with your feet hip-width apart and a dumbbell in one hand at your side.
- Put your other hand on your hip and brace your stomach.
- Bend sideways towards the dumbbell, sliding it down your thigh.
- Pull yourself back up past upright, then repeat; switch hands after the set.
Cues
- Bend straight sideways.
- Hips still and level.
- Slow down, slow up.
Common mistakes
- Twisting or leaning forward: keep your chest facing straight ahead.
- Pushing your hips out: keep them over your feet.
- Going too heavy: use a weight you can lift with control.
Form in detail
What does good form look like?
The version in our demo
Standing, one dumbbell in the right hand, free hand on the hip. One dumbbell is the common version (two dumbbells counterbalance each other); the free hand on the hip is Physitrack's choice and keeps the shoulder line easy to read.
Starting position
Standing tall, feet hip-width apart (20–25 cm), knees soft, toes forward. Dumbbell in the right hand, arm hanging straight with the elbow very slightly bent, dumbbell against the outside of the right thigh, palm facing in. Left hand on the left hip. Abs braced, shoulders level, head in line.
The movement
Bend sideways at the waist towards the dumbbell, letting it slide down the outside of the thigh, until a mild stretch is felt in the left side. Then pull back up through upright and bend a little past upright towards the left. The bend happens mostly in the upper back; the hips stay still and level, the trunk does not twist or lean forward or back, and the dumbbell stays close to the leg.
Breathing
Breathe in as you bend towards the weight, out as you pull back up.
Tempo
2 s down, 0.5 s pause, 1.5 s up and slightly over (4 s).
Form in numbers
What are the angles and distances?
- Pelvis stays level and centred over the feet; no hip shift.
- Shoulder line moves only in the frontal plane: no rotation, no forward or backward lean.
- Loaded arm hangs straight down throughout; no shrug.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Dumbbell Side Bend is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
