Alternating Dumbbell Side Bend
A standing dumbbell exercise that moves continuously between lateral bends on both sides. It emphasizes the obliques through lateral trunk flexion.
- Body part
- Abs: all exercises
- Movement
- Core: all exercises
- Equipment
- Dumbbell: all exercises
What it trains
- ObliquesPrimary85%
- Erector SpinaeSecondary50%
- Gluteus MediusStabilizer25%
How to perform
Stand tall with feet about hip-width apart. Hold one dumbbell at your right side; rest the free hand on the hip or lightly behind the head.
Brace the abdomen and laterally bend to the right without rotating the chest or shifting the hips.
Return through upright and continue into a controlled bend to the left. Keep the dumbbell at the same side; repeat on the other side when prescribed.
Tips
Use a load that lets the torso travel smoothly through the centre.
Move only through lateral flexion; keep the pelvis quiet and the shoulders level.
Common mistakes
Swinging the dumbbell or using momentum to change sides.
Rotating the trunk or letting the hips drift instead of bending sideways.
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