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Dumbbell Side Bend Strength Standards for Men and Women

Discover how your Dumbbell Side Bend performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Dumbbell Side Bend Strength Level

Calculate Your Dumbbell Side Bend Strength

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Dumbbell Side Bend Weight Standards

Compare your Dumbbell Side Bend performance to these weight standards and see where you stand.

LevelWeight
Beginner12 lbs
Novice38 lbs
Intermediate87 lbs
Advanced155 lbs
Elite240 lbs

Dumbbell Side Bend Bodyweight Ratio Standards

See how your Dumbbell Side Bend strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.05
Novice0.20
Intermediate0.45
Advanced0.85
Elite1.35
LevelBodyweight Ratio
Beginner0.05
Novice0.15
Intermediate0.30
Advanced0.45
Elite0.70

Dumbbell Side Bend Standards by Bodyweight

Find the Dumbbell Side Bend strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs6 lbs24 lbs61 lbs120 lbs194 lbs
120 lbs7 lbs26 lbs66 lbs126 lbs202 lbs
130 lbs8 lbs29 lbs70 lbs132 lbs209 lbs
140 lbs9 lbs31 lbs74 lbs137 lbs216 lbs
150 lbs10 lbs34 lbs78 lbs142 lbs223 lbs
160 lbs11 lbs36 lbs82 lbs147 lbs229 lbs
170 lbs12 lbs38 lbs85 lbs152 lbs235 lbs
180 lbs13 lbs40 lbs89 lbs157 lbs241 lbs
190 lbs14 lbs43 lbs92 lbs161 lbs246 lbs
200 lbs15 lbs45 lbs95 lbs166 lbs252 lbs
210 lbs16 lbs47 lbs98 lbs170 lbs257 lbs
220 lbs17 lbs49 lbs101 lbs174 lbs261 lbs
230 lbs19 lbs51 lbs104 lbs177 lbs266 lbs
240 lbs20 lbs53 lbs107 lbs181 lbs271 lbs
250 lbs21 lbs55 lbs110 lbs185 lbs275 lbs
260 lbs22 lbs56 lbs112 lbs188 lbs279 lbs
270 lbs23 lbs58 lbs115 lbs192 lbs284 lbs
280 lbs24 lbs60 lbs117 lbs195 lbs288 lbs
290 lbs25 lbs62 lbs120 lbs198 lbs291 lbs
300 lbs26 lbs63 lbs122 lbs201 lbs295 lbs
310 lbs27 lbs65 lbs125 lbs204 lbs299 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs9 lbs20 lbs36 lbs58 lbs84 lbs
100 lbs10 lbs21 lbs38 lbs61 lbs88 lbs
110 lbs11 lbs22 lbs40 lbs63 lbs91 lbs
120 lbs12 lbs24 lbs42 lbs66 lbs94 lbs
130 lbs13 lbs25 lbs44 lbs68 lbs96 lbs
140 lbs14 lbs26 lbs45 lbs70 lbs99 lbs
150 lbs14 lbs27 lbs47 lbs72 lbs101 lbs
160 lbs15 lbs28 lbs48 lbs74 lbs103 lbs
170 lbs16 lbs30 lbs50 lbs75 lbs106 lbs
180 lbs16 lbs31 lbs51 lbs77 lbs108 lbs
190 lbs17 lbs32 lbs52 lbs79 lbs109 lbs
200 lbs18 lbs32 lbs54 lbs80 lbs111 lbs
210 lbs18 lbs33 lbs55 lbs82 lbs113 lbs
220 lbs19 lbs34 lbs56 lbs83 lbs115 lbs
230 lbs20 lbs35 lbs57 lbs85 lbs116 lbs
240 lbs20 lbs36 lbs58 lbs86 lbs118 lbs
250 lbs21 lbs37 lbs59 lbs87 lbs120 lbs
260 lbs21 lbs38 lbs60 lbs89 lbs121 lbs

Dumbbell Side Bend Standards by Age

Discover how Dumbbell Side Bend strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1511 lbs33 lbs74 lbs133 lbs205 lbs
2012 lbs38 lbs84 lbs151 lbs234 lbs
2512 lbs38 lbs87 lbs155 lbs240 lbs
3012 lbs38 lbs87 lbs155 lbs240 lbs
3512 lbs38 lbs87 lbs155 lbs240 lbs
4012 lbs38 lbs87 lbs155 lbs240 lbs
4511 lbs37 lbs82 lbs147 lbs228 lbs
5011 lbs35 lbs77 lbs139 lbs214 lbs
5510 lbs32 lbs72 lbs128 lbs198 lbs
6010 lbs30 lbs66 lbs118 lbs181 lbs
659 lbs27 lbs60 lbs107 lbs164 lbs
709 lbs25 lbs54 lbs96 lbs148 lbs
758 lbs23 lbs49 lbs86 lbs133 lbs
808 lbs21 lbs44 lbs78 lbs119 lbs
857 lbs19 lbs40 lbs70 lbs107 lbs
907 lbs18 lbs36 lbs64 lbs97 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1512 lbs23 lbs39 lbs61 lbs86 lbs
2013 lbs26 lbs44 lbs69 lbs98 lbs
2513 lbs26 lbs46 lbs71 lbs100 lbs
3013 lbs26 lbs46 lbs71 lbs100 lbs
3513 lbs26 lbs46 lbs71 lbs100 lbs
4013 lbs26 lbs46 lbs71 lbs100 lbs
4513 lbs25 lbs43 lbs67 lbs95 lbs
5012 lbs24 lbs41 lbs63 lbs90 lbs
5512 lbs22 lbs38 lbs59 lbs83 lbs
6011 lbs21 lbs35 lbs54 lbs76 lbs
6510 lbs19 lbs32 lbs49 lbs69 lbs
7010 lbs18 lbs29 lbs45 lbs63 lbs
759 lbs16 lbs27 lbs40 lbs57 lbs
809 lbs15 lbs24 lbs37 lbs51 lbs
858 lbs14 lbs22 lbs33 lbs46 lbs
908 lbs13 lbs20 lbs30 lbs42 lbs

Dumbbell Side Bend Overview

The dumbbell side bend targets the obliques by engaging your core through a lateral flexion movement, improving side strength and stability.

Muscles Worked

Equipment Needed

Dumbbell

How To Perform the Dumbbell Side Bend

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in your right hand with your palm facing inward.
  2. Place your left hand on your hip or hold it out to the side for balance.
  3. Engage your core and slowly bend to the right side, lowering the dumbbell toward the floor while keeping your back straight.
  4. Pause briefly at the bottom of the movement.
  5. Slowly return to the starting position by contracting your obliques.
  6. Complete the desired number of repetitions and switch to the left side.

Want to perfect your form? Check out our detailed guide on Dumbbell Side Bend for proper technique and tips.

Pro Tips for Dumbbell Side Bend

  • Keep your movements slow and controlled to maximize muscle engagement.
  • Do not use momentum to lift the dumbbell; focus on using your obliques.
  • Avoid bending forward or backward; maintain a straight line from head to hip.
  • If you're a beginner, start with a lighter weight to ensure proper form.

Dumbbell Side Bend Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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