How to Do Dumbbell Overhead Side Bend

Dumbbell Overhead Side Bend is a core exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Overhead Side Bend

  1. 01Stand with feet hip-width apart, holding a single dumbbell directly overhead with both hands and arms fully locked.
  2. 02Inhale and bend the torso slowly to one side, keeping the hips stationary and the arms pinned by the ears.
  3. 03Descend until a deep stretch is felt in the opposite oblique, then exhale and use the core to pull back to center.
  4. 04Repeat the movement on the opposite side to complete one rep.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Overhead Side Bend

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Limit the movement to a pure lateral bend in the frontal plane, avoiding any forward rounding of the lumbar spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Overhead Side Bend questions

What muscles does Dumbbell Overhead Side Bend work?

Dumbbell Overhead Side Bend is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Dumbbell Overhead Side Bend correctly?

Stand with feet hip-width apart, holding a single dumbbell directly overhead with both hands and arms fully locked. Inhale and bend the torso slowly to one side, keeping the hips stationary and the arms pinned by the ears. Descend until a deep stretch is felt in the opposite oblique, then exhale and use the core to pull back to center. Repeat the movement on the opposite side to complete one rep.

What is the A90 coach tip for Dumbbell Overhead Side Bend?

Limit the movement to a pure lateral bend in the frontal plane, avoiding any forward rounding of the lumbar spine.

Is Dumbbell Overhead Side Bend suitable for beginners?

Dumbbell Overhead Side Bend is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Overhead Side Bend?

Dumbbell Overhead Side Bend uses dumbbell.

A90 Intelligence

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