Dumbbell Side Bend
The Dumbbell Side Bend primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Gluteus Medius, Gluteus Minimus, Levator Scapulae, Trapezius (Middle), Trapezius (Upper). It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation pull exercise targeting the External Obliques.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Erector Spinae, Iliopsoas, Quadratus Lumborum |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Grasp dumbbell with arm straight to side. Execution: Bend waist to opposite side of dumbbell until slight stretch is felt. Lower to opposite side, same distance, and repeat. Continue with opposite side. Comments: SeeSpot Reduction Myth.
Alternative Exercises
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