Alternating Dumbbell Side Bend

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.

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.

Swinging the dumbbell or using momentum to change sides.

Rotating the trunk or letting the hips drift instead of bending sideways.