Core · Dumbbell
Dumbbell Seated Side Bend
How to do the dumbbell seated side bend, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on a bench with feet planted and hold a dumbbell in one hand, arm hanging straight down by your side. Place the other hand behind your head. Bend laterally toward the weighted side, lowering the dumbbell along your leg, then drive your obliques to pull your torso back upright. Finish all reps, then switch sides.
- 1Feel your obliques stretch as you lower and squeeze as you come up
- 2Keep your hips fixed on the bench and spine tall
- 3Move only side to side, not forward or back
Common mistakes
- Avoid rotating or leaning forward as you bend
- Do not bend backward; stay in the frontal plane
- Avoid using momentum; control the dumbbell both ways
Muscles worked
The dumbbell seated side bend mainly works the obliques, with the upper abs, lower abs, forearms, and lower back assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- ForearmsSupport
- Lower BackSupport
- Upper TrapsMinor
Kovo programs the dumbbell seated side bend for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.