Description
Single-sided lateral flexion to target the obliques with one dumbbell, without using momentum.
01 · Setup
Set up the movement
- Hold one dumbbell on one side of your body, arm straight beside your thigh.
- Place your free hand on your waist or behind your head if you can keep your torso stable.
- Keep your pelvis still, knees soft and spine tall before starting.
02 · Execution
Perform the rep
- Tilt or bend your pelvis and trunk with control toward the side opposite the dumbbell, within your intended range.
- Contract your obliques to return to the center without bouncing or rotating your torso.
- Keep the movement strict: the aim is to maintain tension on the working side, not to bend as far as possible.
Technique cue
One dumbbell, stable pelvis, no momentum or rotation.
Common mistakes- holding a dumbbell in each hand
- swinging the torso to rise
- turning the shoulders instead of bending sideways
- seeking excessive range at the expense of control
Safety notes
Risks of poor execution
- Using two dumbbells partly cancels the targeted overload on the working side.
- Swinging or excessive range can irritate the lower back.