Dumbbell Side Bend

A beginner strength exercise for the abs, done with a dumbbell.

Main muscles: Abs
Equipment: Dumbbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Dumbbell Side Bend

Stand up straight while holding a dumbbell on the left hand (palms facing the torso) as you have the right hand holding your waist. Your feet should be placed at shoulder width. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
Repeat for the recommended amount of repetitions and then change hands.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Side Bend

Questions

What muscles does the Dumbbell Side Bend work?

Mainly the abs.

Is the Dumbbell Side Bend good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Side Bend?

Good alternatives that train the abs: Spell Caster, Alternate Heel Touchers, Barbell Side Bend or Bosu Ball Cable Crunch With Side Bends.

How many sets and reps of the Dumbbell Side Bend should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).