- EquipmentDumbbell
- PatternCore
- Reps10 to 20 reps
- Joint loadNone flagged
- One side at a time
Stand tall holding one dumbbell at your side, the other hand on your hip.
First cueBend straight sideways.
How to do the Side Bend
Set up. Stand tall holding one dumbbell at your side, the other hand on your hip.
- Bend sideways toward the dumbbell, sliding it down your leg.
- Stop at a comfortable stretch.
- Return upright by contracting the opposite side.
- Finish the set and switch sides.
Form cues
- Bend straight sideways.
- Keep the hips still.
- Move slowly.
Common mistakes
- Leaning forward or back.
- Using momentum.
Muscles worked
Main target: Obliques. The obliques wrap the sides of the waist. They turn and bend the trunk, and resist being turned or bent, which is the rotation work most gym programmes leave out.
The catalog names no other muscle it works on the way.
What to pair it with
Movements that round out a workout with the Side Bend, from the same catalog the StatBlockFit app logs.
- Ab Wheel Rollout Same core session: it trains the abs.
- Jefferson Curl Same core session: it trains the lower back.
A complete workout around it
4 movements, the Side Bend first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Side Bend 3 × 10 to 20 reps
- Ab Wheel Rollout 3 × 5 to 15 reps
- Jefferson Curl 3 × 5 to 10 reps
- Hanging Leg Raise 3 × 6 to 20 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Russian Twist
Bodyweight
Gym or cable swap
Pallof Press
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Track it in StatBlockFit
In the StatBlockFit app the Side Bend is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Side Bend?
Set up: Stand tall holding one dumbbell at your side, the other hand on your hip. Steps: 1. Bend sideways toward the dumbbell, sliding it down your leg. 2. Stop at a comfortable stretch. 3. Return upright by contracting the opposite side. 4. Finish the set and switch sides. Form cues: Bend straight sideways. Keep the hips still. Move slowly. Common mistakes: Leaning forward or back. Using momentum.
What muscles does the Side Bend work?
It trains the obliques; the catalog names no other muscle it works on the way.
What can I do instead of the Side Bend?
At home: Russian Twist. In a gym: Pallof Press. Each trains the same main muscle.
What should I pair the Side Bend with?
Good partners in the same workout are Ab Wheel Rollout and Jefferson Curl.
How heavy should the Side Bend be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.