FitCi
Dumbbell Side Bend is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: dumbbell. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Take a dumbbell in one hand and hold it at the side of your leg; place your other hand on your waist.
- Set your feet shoulder-width apart and keep your torso upright.
- Bend your torso only to the dumbbell side without leaning forward or backward.
- Squeeze the oblique on the opposite side to pull your torso back to upright.
- Reach slightly to the opposite side to feel a full contraction; switch hands when the set is done.
Coaching tip
Hold the dumbbell in one hand; if you carry a weight in each hand the loads cancel out and the exercise becomes ineffective.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Plank, Hanging Leg Raise, Hanging Knee Raise
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.