Dumbbell Side Bends

How to do the Dumbbell Side Bends

While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched on the opposing side. Return to the starting positiona nd repeat on the other side.

Spotter Information:
Encourage the subject.

These are the muscles , equipment and categories of this exercise.

  • PRIMARY: Obliques
  • Abdominal
  • Belly
  • Stomach
  • Dumbbell
  • Isolation

Averages for MyFit Users

The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.

Average Weight LiftedAverage Reps One Rep Max Average
36.1 lbs12.8 53.2 lbs

What is a good starting weight?

Based on an average weight lifted of 36.1 lbs for all MyFit users we suggest you start at 50% of that weight:

Try 18 lbs and aim for 12-15 reps.


Workouts Plans with Dumbbell Side Bends

Purpose Type Level
Sport Specific Advanced
Muscle Specific Intermediate
Muscle Specific Beginner
Sport Specific Intermediate
Muscular Definition Beginner
Strength Intermediate
Muscular Definition Intermediate

Make a Workout

Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.

Tracking Your Weights

There are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.