Dumbbell Side Bend
Technique guide
Set-up
- Stand tall holding a dumbbell in one hand at your side, feet hip-width apart.
- Rest your other hand on your hip.
How to do it
- Bend sideways towards the dumbbell, sliding it down the outside of your leg.
- Stop when you feel a stretch along the opposite side.
- Return to standing using the muscles on the opposite side.
- Complete all reps on one side, then switch.
Coaching cues
- Move only sideways: don’t lean forward or back.
- Keep your hips still.
Common mistakes
- Twisting the torso as you bend.
- Using a weight so heavy that you jerk upright.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
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