Description
Unilateral lateral flexion to target the obliques with a single dumbbell, without compensation by momentum.
01 · Setup
Set up the movement
- Hold a single dumbbell on one side of your body, arm extended along your thigh.
- Place the other free hand on the waist or behind the head if you keep your torso stable.
- Keep your pelvis fixed, your knees soft and your spine high before you begin.
02 · Execution
Perform the rep
- Incline/flex the pelvis and torso in a controlled manner to the side opposite the dumbbell according to the desired range of motion.
- Contract the obliques to return to the center without rebound or rotation of the torso.
- Stay strict: the goal is not to go low but to keep the tension on the right side.
Technique cue
A single dumbbell, stable pelvis, no momentum or rotation.
Common mistakes- hold a dumbbell in each hand
- swing your torso to rise
- turn your shoulders instead of flexing laterally
- seek excessive range of motion at the expense of control
Safety notes
Risks of poor execution
- Using two dumbbells partially cancels the targeted overload on the side worked.
- The pendulum or excessive range of motion can irritate the lower back.