How do you perform Weighted Side Bend?
The Weighted Side Bend targets your oblique muscles and strengthens your core.
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in one hand, resting it by your side.
- Place your other hand on your hip or behind your head.
- Slowly bend sideways toward the dumbbell.
- Keep your upper body straight – don’t lean forward or backward.
- Lower the dumbbell as far down your leg as possible.
- Feel the stretch on the opposite side of your torso.
- Return to the starting position in a controlled motion by engaging your obliques.
Common faults
- Using a weight that’s too heavy can lead to lower back strain.
- Twisting your torso instead of bending sideways.
- Performing the movement too quickly or without control.
- If you place your free hand behind your head, don’t pull on your neck.
- Not engaging your abdominal muscles enough.