Dumbbell · Obliques
Dumbbell Side Bend is the dumbbell exercise for the obliques in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
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There are two layers: the external obliques, whose fibres run down and in like hands in your pockets, and the internal obliques underneath, running the opposite way. Working together with the other core muscles, they rotate the torso, bend it sideways and brace the spine.
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With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
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Pair one rotation exercise with one side-plank variation. Standing cable and woodchop patterns carry over well to sports that involve throwing, swinging or turning. Beginners can start with side planks and slow bodyweight twists before adding a cable, plate or ball.
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Free GymStreak calculators that go with obliques training.
Guides from the GymStreak blog on this topic.
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