10 Best Dumbbell Side Bend Alternatives for Oblique Strength
The Dumbbell Side Bend is done standing with dumbbells. Ranked closest by our scoring: the 45° Side Bend, the Decline Crunch and the Cross Body Crunch.
Updated Ranked by our 12-factor similarity model How it works
Original Exercise: Dumbbell Side Bend
- Primary muscle
- Abs
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Type
- Isolation
Secondary muscles: Obliques
How to perform Dumbbell Side Bend
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side.
- Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch sides and repeat.
Ranked Dumbbell Side Bend Alternatives
10 substitutes, ranked by how closely each one matches the Dumbbell Side Bend on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.
Best match 1. 45° Side Bend
75% match- Abs
- Bodyweight
- Beginner
- Isolation
Use this when you have nothing to train with, because it works the abs with bodyweight alone.
How to perform this exercise
- Stand with your feet shoulder-width apart and your arms extended straight down by your sides.
- Keeping your back straight and your core engaged, slowly bend your torso to one side, lowering your hand towards your knee.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: standing, the same as the Dumbbell Side Bend
2. Decline Crunch
70% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
- Place your hands behind your head or across your chest.
- Engage your abs and lift your upper body towards your knees, curling your torso.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
3. Cross Body Crunch
69% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, lift your upper body off the ground and twist to bring your right elbow towards your left knee.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat on the other side, bringing your left elbow towards your right knee.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
4. Crunch (Hands Overhead)
69% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight above your head.
- Engaging your abs, lift your upper body off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
5. Crunch Floor
69% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
- Pause for a moment at the top, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
6. Flutter Kicks
69% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your legs extended and your hands by your sides.
- Engage your core and lift your legs off the ground about 6 inches.
- Keeping your legs straight, alternate lifting one leg slightly higher than the other.
- Continue this fluttering motion for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
7. Half Sit-up
68% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
8. Prisoner Half Sit-up
68% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
9. Quarter Sit-up
68% match- Abs
- Bodyweight
- Beginner
- Isolation
How to perform this exercise
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
- Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
10. Oblique Crunch
66% match- Abs
- Bodyweight
- Intermediate
- Isolation
How to perform this exercise
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head or cross them over your chest.
- Engage your abs and lift your shoulder blades off the ground, rotating your torso to one side.
- Pause for a moment, then lower your shoulder blades back down to the starting position.
- Repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Sets and reps: 3 sets of 10 to 15 reps on each side.
Why this matches
- Primary muscle: abs, the same as the Dumbbell Side Bend
- Equipment: bodyweight only, not free weights
- Body position: lying on your back, not standing
Why You Might Need a Dumbbell Side Bend Alternative
A single dumbbell is the entire kit for the Dumbbell Side Bend, so when it feels too light, too heavy, or the weight you need is missing from the rack, the fix is a different way to load the same lean rather than more of the same dumbbell. A cable keeps steady pull instead of a weight hanging loose, a kettlebell adds a handle you can also press or swing, and your own bodyweight works when nothing else is around. The obliques do the bending either way, so pick whichever load matches what your gym or home actually has.
Dumbbell Side Bend FAQ
Which Dumbbell Side Bend alternative needs no equipment?
The 45° Side Bend trains the same sideways lean using only your bodyweight, so it works when you have no dumbbell, cable or kettlebell at all. It also suits a beginner, since you control the range with your own weight rather than a hanging load.
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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology