Smart Workout Diary

Weighted Side Touch

The dumbbell side touch is a standing lateral-bending exercise performed while holding a dumbbell at one side. It primarily trains the obliques and also requires the lower back and trunk to stabilize. It can support core strength and controlled side-to-side trunk movement.

Demonstration

Weighted Side Touch — demonstration 1
Weighted Side Touch — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart, holding one dumbbell in your right hand at your side. Keep your left arm relaxed or lightly placed behind your head.
  2. Brace: Tighten your abdominal muscles, keep your chest facing forward, and maintain a neutral neck.
  3. Lower: Slowly bend your torso to the right, allowing the dumbbell to travel down the outside of your right thigh. Keep both hips facing forward and avoid rotating.
  4. Return: Contract the left side of your waist to bring your torso back to upright. Do not lean past neutral to the opposite side.
  5. Repeat evenly: Complete the desired repetitions with control, then switch the dumbbell to the other hand and perform the same number of repetitions.
Muscle Group
Obliques
Type
Strength
Mechanics
Isolation
Equipment
Dumbbell
Difficulty
Beginner

Technique tips

  1. Use a light load first: Choose a dumbbell that lets you move slowly without pulling your torso out of position.
  2. Avoid twisting: Keep your shoulders and hips square to the front rather than turning toward the weight.
  3. Keep the range controlled: Bend only as far as you can while maintaining a long spine and stable hips.
  4. Breathe smoothly: Inhale as you lower and exhale as you return to standing.
Exercise library