Dumbbell Side Bend

Side bend exercises primarily target the obliques (internal and external). These muscles are located on the sides of the abdomen and enable torso rotation and straightening the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis primarily have a stabilizing function.

Dumbbell side bend execution

Stand with your feet hip-width or shoulder-width apart.

Hold a dumbbell in one hand.

Tilt your torso as far as possible toward the side of the dumbbell by bringing your shoulder toward your side.

Straighten your torso again and continue tilting toward the other side.

Dumbbell side bend

Active muscles:

External oblique (obliquus externus abdominis)
Internal oblique (obliquus internus abdominis)

Stabilizing:

Transversus abdominis (transverse abdominal muscle, or 'corset muscle')
Rectus abdominis (rectus abdominal muscle)
Erector spinae

Dumbbell side bend technique

Side bend exercises are quite popular, although their effectiveness and safety are disputed. The exercise is popular, often because it is believed to help create a slimmer waist. This is not the case. Stronger and thicker muscles at the sides do not create a slimmer waist, but may actually increase the circumference of the waist. Spot reduction is also not possible, so this exercise will not burn fat specifically on the sides of the abdomen.

The exercise is often performed with a barbell or two dumbbells in the hands. You may question how useful it is to add weight to both sides of the body. It works like a scale on which you place the same weight on both sides. Both weights cancel each other out.

The primary function of these muscles is to stabilize the torso and keep it upright. You therefore train them for a healthy core and to prevent complaints and injuries. For this purpose too, however, side bends are not undisputed as an exercise. Repeated lateral tilting could potentially be dangerous for the intervertebral foramina through which the spinal nerves pass. Exercises that focus more on stabilization may therefore be preferable to the side bend.

At a glance