Dumbbell Side Bend

Technique

The dumbbell side bend is a standing lateral bend with a single dumbbell held at one side. It strengthens the obliques and the quadratus lumborum, the deep muscle of the lower back that keeps the pelvis level, which helps with carrying loads in one hand and with stability in unilateral exercises.

Steps

1. Stand with feet hip-width apart and hold a dumbbell in one hand at your side, the other hand on your hip or behind your head
2. Keep your hips still and your chest facing forward
3. Slowly bend sideways toward the dumbbell, letting it slide down the outside of your thigh
4. Use the opposite obliques to pull yourself back to upright and slightly past center, then switch sides after the set

Common mistakes

• Rotating the torso or leaning forward instead of bending purely to the side
• Holding dumbbells in both hands, which cancels out most of the load

Variations

• Cable side bend
• Suitcase carry with a heavy dumbbell

FAQ