Dumbbell Side Bend
The dumbbell side bend is a standing isolation exercise that strengthens the obliques and improves lateral spinal mobility. By holding a weight in one hand and bending sideways, you target the waistline and deep core stabilizers.
Lateral flexion can be deceptive; it is easy to overdo volume without realizing the strain on the lumbar spine until it is too late. Our AI monitors your RPE and total training volume to prevent overuse injuries, adjusting reps in real-time if your performance data indicates fatigue. Additionally, if you have a history of lower back stiffness, the app can intelligently substitute this with isometric stability work like side planks to protect your spine.
Form Cues
- Hold the dumbbell in one hand only
- Keep your chest up and shoulders square forward
- Slide the weight slowly down your outer thigh
- Engage your glutes to maintain a neutral spine
- Squeeze the opposite obliques to pull yourself upright
- Don't hold dumbbells in both hands at the same time
- Don't lean forward or backward at the waist
- Don't jerk the weight upward using momentum
- Don't bend past your comfortable range of motion
Common Mistakes
- Holding weights in both hands (counterbalancing)
- Leaning forward or twisting the torso
- Using excessive momentum to return upright
- Hyperextending the range of motion
Muscles Worked
This exercise primarily targets the internal and external obliques, which are responsible for lateral flexion and spinal stability. It also engages the quadratus lumborum (QL) and the erector spinae to control the descent and stabilize the spine.
Primary
Secondary
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