Dumbbell Side Bend

Setup

• Stand tall holding a single dumbbell in one hand at the side.
• Feet hip width, other hand on the hip or behind the head.

Execution

1. 1.Bend sideways toward the loaded side, letting the dumbbell slide down the thigh.
2. 2.Go only as far as a controlled stretch, then contract the opposite side to return upright.
3. 3.Complete the reps, then switch sides.

Breathing

Inhale as you bend, exhale as you return.

Form cues

• Pure side bend — no twisting or leaning forward.
• Move slowly; momentum defeats the point.
• Keep the hips square and still.

Common mistakes

• Rotating the torso as you bend.
• Holding a dumbbell in each hand, which cancels the resistance out.
• Using a load so heavy the range collapses.