Weighted side crunch (Dumbbell standing oblique crunch)

Skill Tree

Muscles

Technique

  1. Stand upright with feet hip-width apart.
  2. Hold a Dumbbell or Kettlebell in one hand, arm hanging straight at your side.
  3. Place the other hand on your hip or behind your head.
  4. Slowly bend your torso sideways toward the weight, lowering it toward your knee.
  5. Then contract the stretched side of your torso to lift the weight up, going past the upright position.
  6. Repeat for the desired reps, then switch sides.

Form tips

  1. Move only in the frontal plane; avoid leaning forward or backward.
  2. Keep hips and shoulders facing forward throughout.
  3. Use a controlled tempo; avoid swinging the weight.
  4. Do not shrug the weighted shoulder upward.
  5. Keep your core braced to protect the lower back.
  6. Use a range of motion that feels challenging but pain-free.

Similar Exercises