Side Bend (Dumbbell)
Complete guide to Side Bend (Dumbbell). Learn proper form, technique, and execution. Targets Obliques. Requires dumbbell. Step-by-step instructions and expert tips.
How to Perform Side Bend (Dumbbell)
Grab a dumbbell in one hand and stand tall with your feet shoulder-width apart.
Let your arm hang straight at your side with your palm facing your body.
Engage your abs and take a breath.
Bend directly to the side, lowering the dumbbell toward your knee and exhale.
Return to the starting position and breathe in.
Once finished training one side, do the same number of reps on the other side.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |