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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Dumbbell Side Bends Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Novice + Moderate External Oblique None Mass Strength
Focused Novice + Moderate External Oblique None Mass Strength
Exercise Needs
Equipment Needed Two dumbbells and a suitable amount of weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Dumbbell Side Bends Alt Technique

Oblique Dumbbell Side Bends Focused Technique
Alt Oblique Dumbbell Side Bends
Focused Oblique Dumbbell Side Bends
Alternating Technique - Start by bending your knees keeping your back straight when picking up the dumbbells. Stand with your feet shoulder width apart and grip the dumbbells to your sides with your palms facing towards you. Inhale as you lower the dumbbell down to one side in a slow, controlled manner allowing your upper body to follow. Keep your mid section as strong as possible and stop when your feel your oblique muscles stretch. Exhale as you raise your upper body back to the vertical starting position again allowing the dumbbell to follow. Inhale as you lower your upper body and the dumbbell down to the other side again keeping your back and mid section straight and solid until you feel your oblique muscles stretch. Exhale as you return your upper body back to the starting position. Do not allow any longer than a 1 count before repeating this technique with the other side once again.
Focused Technique - As before start by bending your knees keeping your back straight when picking up the dumbbells. Again stand with your feet shoulder width apart gripping the dumbbells to your sides and start the exercise when you are ready. This time you will be focusing on one side of the oblique muscles at a time starting with your weakest. Inhale as you lower the dumbbell down to your side allowing your upper body to follow. Keep your mid section strong and stop when you feel your oblique muscles stretch. Exhale as you raise your upper body back to the vertical starting position again allowing the dumbbell to follow. Do not allow any longer than a 1 count before repeating this technique with the same dumbbell and side of the oblique muscles. Repeat this technique with the other side of your oblique muscles.

Oblique Dumbbell Side Bends Alt Technique Video

Oblique Dumbbell Side Bends Focused Technique Video