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

Oblique Seated Dumbbell Side Bends Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Novice + Moderate External Oblique None Strength Shape
Focused Novice + Moderate External Oblique None Strength Shape
Exercise Needs
Equipment Needed Two dumbbells, a weight bench 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 Seated Dumbbell Side Bends Alt Technique

Oblique Seated Dumbbell Side Bends Iso Technique
Alt Oblique Seated Dumbbell Side Bends
Focused Oblique Seated Dumbbell Side Bends
Alternating Technique - Start by bending your knees keeping your back straight when picking up the dumbbells. Sit down on the end of the weight bench and position your legs shoulder width apart with your feet pointing forwards. Grip the dumbbells comfortably to your sides with your palms facing inwards. Inhale as you lower one dumbbell down sideways in a slow, controlled manner allowing your upper body to follow. Keep your mid section and back as strong as possible. Stop when you feel your oblique muscles stretch. Exhale as you straighten your upper body back to the starting position allowing the dumbbell to follow again keeping your back straight. Repeat this technique in the other direction with the other dumbbell. Do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles and increase the overall benefits of the exercise.
Focused Technique - As before start by bending your knees keeping your back straight when picking up the dumbbells. Again sit down on the weight bench with your legs parallel to your shoulders with your feet pointing forwards. As before grip the dumbbells comfortably to your sides with your palms facing inwards. This time you will be focusing on one side of your oblique muscles at a time starting with your weakest. Inhale as you lower the dumbbell down sideways in a slow, controlled manner allowing your upper body to follow. Stop when you feel your oblique muscles stretch. Exhale as you straighten your upper body back to the starting position again allowing the dumbbell to follow whilst keeping your back straight and mid section solid. Do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles and increase the overall benefits of the exercise.

Oblique Seated Dumbbell Side Bends Alt Technique Video

Oblique Seated Dumbbell Side Bends Iso Technique Video