Side bend with dumbbell

Exercise overview

Primary muscle group: Core

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 16

Average per rep (lbs)*: 36

Description: Stand upright holding a dumbbell by your side with a very slight bend in your elbow. Choose a position for your free hand: behind your head, on your hip, or by your side. Inhale and slowly lower the dumbbell by bending your waist to the side until you feel a gentle stretch in your side. Exhale and bend your waist in the opposite direction to raise the dumbbell back to the starting position. Complete the prescribed number of repetitions. Switch the dumbbell to the opposite arm and repeat the steps for the other side.

Exercise ID: 00339

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Control Your Movement: Focus on controlled movements rather than speed. Proper form enhances muscle activation and reduces the risk of injury.
Keep the Dumbbell Close: Keep the dumbbell close to your body as you bend to the side to maintain balance and control.
Engage Your Core: Engage your abdominal muscles throughout the exercise to support your spine and maximize oblique activation.
Maintain Head Alignment: Keep your head level and look straight ahead. Avoid looking down or excessively tilting your neck.
Avoid Overbending: Do not bend excessively. Aim for a comfortable range of motion that does not cause strain or discomfort in your lower back.
Breathe Properly: Exhale as you bend sideways and inhale as you return to the starting position. Proper breathing helps stabilize your core.
Use Moderate Weight: Start with a moderate weight to master the form before gradually increasing the weight. This prevents overloading your muscles and joints.
Keep Shoulders Square: Ensure your shoulders stay squared and level. Avoid rotating your torso as you bend to the side.
Perform Both Sides Equally: Ensure you complete the same number of repetitions on both sides to maintain muscle balance and symmetry.
Warm-Up First: Always perform a thorough warm-up to prepare your muscles for the exercise. A light cardio session or dynamic stretching can be helpful.

Exercise overview

Exercise tips and tricks

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