Kettlebell Side Bend
Auto DetectedA standing isolation exercise using a dumbbell to target the obliques for core strength and stability; commonly used in routines for hypertrophy and functional balance, performed unilaterally on each side.
About Exercise
Equipment
Kettlebell
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Abs, Lower Back, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Forearms
3/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in one hand at your side with palm facing inward; place the other hand behind your head or on your hip.
- Brace your core and maintain neutral spine.
- Inhale and slowly bend laterally toward the weighted side, letting the dumbbell slide down your leg.
- Pause briefly at the bottom where you feel a stretch in the opposite oblique.
- Exhale and contract the opposite obliques to return to upright.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Keep hips stable
- Move only at waist
- Squeeze obliques to rise
- Eyes forward
- No momentum
Breathing
Inhale during the lateral bend and exhale as you return to upright, bracing the core throughout.
Tempo
3-1-2
Range of Motion
From upright position bend sideways until the dumbbell reaches near the knee or you feel a comfortable stretch in the opposite side, without twisting or forward lean.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if you have acute back pain or spinal issues
- Do not use heavy loads to prevent waist thickening
- Ensure equal reps on both sides to avoid imbalances
- Consult physician for pre-existing conditions
Spotting
Not typically required; self-spot or use lighter weight for safety.
Common Mistakes
- Twisting the torso
- Leaning forward or backward
- Using momentum to swing
- Uneven reps per side
- Over-bending beyond comfort
When to Avoid
- Acute lower back pain
- Spinal disc issues
- Recent abdominal surgery
Flexibility Needed
- Adequate spinal lateral flexion
- Shoulder mobility for hand position
Build Up First
- Basic standing posture
- Core bracing technique
Also known as
Weighted Side Bend, Dumbbell Oblique Bend, Standing Side Bend
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