The dumbbell oblique exercises target the oblique muscles, which are part of the abdominal muscles on the stomach’s sides. They are important core muscles that facilitate the body’s rotational movement and lateral flexion, as well as stabilizing the body’s trunk. Regular and varied dumbbell exercises help to develop the muscles, thereby improving core function, optimal posture, and physical performance.
For most gym enthusiasts, the obliques are usually disregarded muscles since many concentrate on the more visible rectus abdominis. Usually referred to as the six-pack, these are in front of the stomach.
Oblique exercises with dumbbells help to efficiently isolate and engage the internal and external obliques. They tone the muscles and help them grow, thereby enhancing body aesthetics in addition to core power.
Here, we look at some dumbbell exercises to develop and shape the oblique muscles for a balanced and powerful core.
8 Oblique Dumbbell Exercises
Using precise dumbbell motions, the variety of oblique dumbbell exercises listed in this article targets both internal and external oblique muscles. Combining them in a dynamic exercise split makes them even more effective. The exercises include:
8 Best Dumbbell Oblique Exercises
There is no specific sequence to the eight dumbbell oblique exercises that are described. We explore the technique of every workout, professional tips, and advantages.
Dumbbell V-Up
The dumbbell V-up stimulates the oblique muscles with the secondary engagement of the rectus and transverse abdominis muscles. Performed laying on the back, it involves simultaneously raising your arms and legs. Adding a dumbbell to your hands gives your obliques the resistance required to grow and strengthen.
The dumbbell V-up is an intense exercise for the abdominal muscles. Its secondary movers include the hip flexors, lower back, and obliques. The exercise motion and weights therefore gradually strengthen and define your oblique muscles. It also improves your general core stability, upright posture, and body motion coordination.
How To Do
- Lay down on your back with one dumbbell between your hands. Keeping your feet together, extend your hands and straighten your legs to line with the floor.
- Tighten your core muscles, then simultaneously raise your arms and feet without bending your knees or elbows.
- Bring your feet as near to the dumbbell as you can to create a V shape.
- Lower your hands and legs gradually; stop just a few inches before touching the ground.
- Repeat the rising and lowering motions for the desired amount of sets and reps.
Tips
- The dumbbell V-up is an advanced exercise. Therefore, start with your body weight only if you are new and progressively add dumbbell weights.
- Avoid swinging your hands and legs sideways. Rather, maintain intentional and under-control motions.
- Keep your spine neutral and only flex within a reasonable range.
- Always keep your chin up. Focusing on the ceiling will help prevent neck discomfort.
- Breathe out when lifting and breathe in when lowering to maintain stability and control.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 1–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20+ |
| Power Training | 3–4 | 1–5 (Explosive) |
Dumbbell Scapular External Rotation
The dumbbell scapular external rotation primarily targets the infraspinatus muscle, one of the rotator cuff muscles. It engages the obliques as secondary muscles, primarily to stabilize the core during the exercise’s movements. The exercise involves rotating arms outwards on bent elbows while holding a dumbbell at a right angle in each hand.
This exercise strengthens the shoulder’s external rotators, which can improve shoulder stability and reduce injury risk. In addition, the exercise indirectly shapes the obliques by actively engaging them in conjunction with the core to maintain balance.
How To Do
- With the soles flat and firm on the floor, stand with the feet hip-width apart.
- Hold a dumbbell in each hand. Bend the elbows at a right angle with the forearms in front of the body. Hold the elbows close to the torso.
- Maintaining the elbows at 90 degrees, rotate your arms outward to the sides using your elbows as the pivots.
- After pausing at the sides, gently move your forearms till they return to the starting point.
- Repeat the exercise motions, maintaining steady motion, for the desired amount of sets and reps.
Tips
- Begin with light dumbbells to gain muscle awareness. You can increase the weights progressively.
- Maintain your shoulder blades in a fixed position when rotating your arms outwards.
- Avoid rounding your shoulders when retracting to the starting position.
- Only your forearms should move. Avoid lifting or moving your elbows away from the body.
- Maintain controlled motion to maximize muscle engagement and minimize the risk of injury. Retain steady control throughout the workout period.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Renegade Row
The renegade row combines a conventional plank stance with a rowing action. It targets the latissimus dorsi (lats) and core muscles. It also activates secondary movers such as the biceps, shoulders, and abdominal stabilizers, particularly the obliques, for control and balance. Holding the plank position when performing the exercise causes approximately a 77% muscle activation rate on the external obliques.
One of renegade row benefits is that working several muscle groups simultaneously, it delivers holistic fitness. The workout increases your general body stability and tones your upper body.
How To Do
- Start in a plank position, gripping a dumbbell in each of your hands. Streamline your body into a straight line from head to feet.
- Place the dumbbells directly below the shoulders and adjust your legs to be slightly apart for stability.
- Tighten your abs to support your core and maintain a straightened posture.
- Lift either dumbbell, moving it towards your hip, while supporting your weight with the other hand and your legs.
- Gently lower the dumbbell to the initial position and shift your weight to that arm.
- Repeat the motion with the other arm to create an alternating cycle.
Tips
- Avoid rounding the back and twisting your hips to prevent strain.
- Use your feet to find stability. You can widen the space between your legs to find balance.
- Choose the weight you can lift with ease while still challenging your muscles.
- You may drop to your knees if the full plank feels too tough. You may also support your arm on the ground if the dumbbell grip feels uncomfortable.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–6 | 4–6 Per Side |
| Hypertrophy | 3–4 | 8–12 Per Side |
| Endurance Training | 2–3 | 15–20 Per Side |
| Power Training | 3–5 | 3–5 Per Side (Explosive) |
Dumbbell Frog Hip Thrust
The dumbbell frog hip thrust uses the legacy hip thrust motion with the feet together and knees wide apart. It is a compound activity that primarily targets the glutes but also engages the adductors and hamstrings.
The exercise engages the obliques due to the frog stance, which results in hip external rotation. This activates core muscles, particularly the obliques.
The dumbbell frog hip thrust gives you a wide range of motion, maximizing overall engagement. Subsequently, it helps you strengthen and define the glutes, hamstrings, and obliques. It also enhances hip mobility and improves muscle symmetry by engaging both sides of the glutes, hamstrings, and core equally.
How To Do
- Start by lying flat on an exercise mat and drawing the feet near the torso. Press your foot soles together and let the knees drop to the sides as far as you can.
- Place a dumbbell on your thighs. Use both hands to secure it and ensure it remains stable during the exercise.
- Engage your core to stabilize the spine and support movements.
- Press your heels then steadily raise your hips. Holding the position for a moment, squeeze the glutes at the top of the upward push. Make sure your body is straightened from the knees to the shoulders.
- Maintaining control of the dumbbell and movement, progressively bring your hips back to the starting position.
- Repeat both upward and downward motions for the intended sets and repetitions.
Tips
- When pushing upward, exhale; when lowering, inhale. Good breathing techniques will help maintain a good rhythm and control.
- Increase the dumbbell weight gradually to keep muscles growing.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–6 | 4–6 |
| Hypertrophy | 3–5 | 8–12 |
| Endurance Training | 2–4 | 15–20 |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Sumo Squat
The dumbbell sumo squat is a variation of the traditional squat exercise. It has a wider stance, which increases the engagement of the adductor muscles.
As mentioned in this article about sumo deadlift benefits, this exercise stance increases stability by focusing on lower-body muscles. This includes the inner thighs, quads, glutes, and hamstrings. It also helps with agility and flexibility in the groin and hips. Obliques rotate and twist the torso and are activated during the exercise to prevent such rotation, therefore stabilizing the spine.
The wider stance and additional weight from the dumbbells increase resistance. This makes the exercise more effective for oblique development than traditional squats.
How To Do
- Stand with your feet at a 45-degree angle, facing outward and slightly wider than shoulder-width apart.
- With your shoulders back and your chest exposed, vertically hold one end of a dumbbell between your legs with both hands. Let it hang between your legs.
- While pushing your hips backward as if sitting, lower your thighs parallel to the ground or lower. Then move back upwards. Ensure that your knees are in line with your toes.
- As you ascend, increase the pressure on your heels and squeeze your glutes at the top before the next repetition.
Tips
- Inhale during downward movements and exhale when rising. Controlled breathing alleviates tension in your neck and shoulders.
- Warm up before the exercise to prepare your muscles and joints for a strenuous workout.
- Begin with a manageable but slightly challenging weight that will allow you to maintain proper form and posture during the squats.
- To maintain stability and increase muscle engagement, descend slowly and with controlled movements.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–4 | 4–6 (Explosive) |
Dumbbell Jumping Squat
The dumbbell jumping squat is an advanced exercise that develops both power and strength. This exercise focuses on lower body muscles such as the hamstrings, glutes, calves, and quadriceps. These muscles help you gain lower limb power and strength.
Lifting dumbbells during the exercise adds resistance, allowing you to increase the intensity of the exercise once you’re used to it. Squat movements with resistance build endurance and power.
How To Do
- Stand with your feet shoulder-width apart while holding a dumbbell in each hand. During the exercise, keep your chest upright, shoulders backward, and your core engaged.
- Push your hips backward while slowly bending your knees until your thighs are parallel to the floor.
- Swiftly jump back to position by applying pressure on your heels and extending your legs fully. Hold your dumbbells firm during the jump.
- Land tenderly in a tiptoe position, slightly bending your knees to absorb the shock and immediately descend ready for the next jump.
- Perform recommended reps and sets depending on your fitness goals and ability.
Tips
- Proper posture before jumping helps to prevent injury.
- Begin with lighter dumbbells to perfect your posture and movements before moving on to heavier ones.
- Control your landing to avoid joint stress and injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 4–6 (Explosive) |
Dumbbell Russian Twist
The dumbbell Russian twist is an intense workout that targets core strength and stability.
The exercise focuses primarily on the abdominals, obliques, and lower back muscles.
It improves balance and rotational power. This exercise, like the standard Russian twist, uses twist motions to tone the abdominal muscles.
How To Do
- While sitting on the floor, bend your knees at about 90 degrees and rest your feet flat on the floor. Hold a dumbbell at chest level with both hands.
- Engage your core by leaning slightly backward while maintaining a straight back with your feet on the ground.
- Rotate your torso to position the dumbbell on the side of one hip. Twist back to the center and bring the dumbbell to the opposite side. Maintain control over your movements to avoid momentum and twists.
- Manage your breathing by exhaling as you rotate to the sides and inhaling as you return to the center.
- Repeat for the specified number of sets and repetitions.
Tips
- Begin with light dumbbells and gradually increase the weight depending on your fitness level.
- Keep your back straight and your core engaged throughout the session.
- Slow movements help to engage muscles and increase the intensity of exercise.
- If you’re new to the exercise, rest your feet lightly on the ground. To increase difficulty, you may lift your feet off the ground and balance on your tailbone.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 Per Side |
| Hypertrophy | 3–4 | 10–12 Per Side |
| Endurance Training | 2–3 | 15–20 Per Side |
| Power Training | 3–5 | 3–5 Per Side (Explosive) |
Dumbbell Crossover Plank
Dumbbell crossover planks combine traditional plank and cross-body dumbbell exercises to strengthen the shoulders and arms. According to one study, planks performed with destabilizing factors have greater activation of abdominal muscles.
The workout improves stability and strengthens the core by requiring you to maintain proper form while shifting your weight. It also improves balance and coordination by constantly engaging your core muscles while performing crossover movements.
How To Do
- Begin by laying in a standard plank position, with your body straight from head to heels.
- To maintain proper form, engage your core muscles.
- Keep your feet hip-width apart and your hands straight in line with your shoulders.
- Place a light or medium-weight dumbbell next to one hand on the floor and pull or lift it to the opposite side with the other hand.
- Repeat the crossover movement, alternating between hands while maintaining stability.
Tips
- Begin with lighter dumbbells and increase the weight as you practice.
- Keep an eye on your hip region to prevent sagging or lifting.
- For an effective workout, use slow, controlled movements.
- Avoid twisting your torso.
- Avoid straining your shoulders.
- Exhale as you move the dumbbell to the sides, then inhale as you return to the plank position.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 Per Side |
| Hypertrophy | 3–4 | 8–12 Per Side |
| Endurance Training | 2–3 | 15–20 Per Side |
| Power Training | 3–5 | 3–5 Per Side (Explosive) |
Best Dumbbell Oblique Workout Routine
To tone your obliques and improve core function, include this focused dumbbell routine in your training.
Exercise | Sets x Reps | Duration | Rest |
|---|---|---|---|
| Dumbbell V-Up | 3–4 x 6–8 reps | 20–30 seconds per set | 90–120 seconds |
| Dumbbell Frog Hip Thrust | 3–5 x 6–8 reps | 20–30 seconds per set | 90–120 seconds |
| Dumbbell Sumo Squat | 3–4 x 6–8 reps | 20–30 seconds per set | 90–120 seconds |
| Dumbbell Russian Twist | 3–4 x 12–15 reps | 20–30 seconds per set | 60–90 seconds |
| Dumbbell Crossover Plank | 3–4 x 8–10 reps | 20–30 seconds per set | 60–90 seconds |
Benefits Of Oblique Exercises Dumbbell
The following are some main benefits of the dumbbell oblique exercises described above. Take each of them into account when developing your workout program.
Improves Functional Fitness
Dumbbell oblique exercises are an excellent way to prepare your body for daily activities. Each exercise mimics actual daily movements such as bending and twisting, demonstrating the ability to improve muscle strength and efficiency.
These exercises help you target specific muscles. The adaptability of dumbbells makes them the best choice when you want to isolate a specific muscle. High-level isolation promotes muscle activation and growth.
Dumbbell exercises can also work multiple muscles in and around the targeted area. Working multiple muscles leads to overall fitness, so these workouts benefit you more than you realize.
Improves Core Strength And Stability
Core strength is essential for everyday activities such as standing and sitting. Dumbbell oblique exercises significantly improve this strength while ensuring maximum safety.
Each of these exercises promotes muscle growth and adaptation. Eventually, you will develop a greater ability to perform functional movements in advanced activities such as sports.
Dumbbell oblique exercises also help to build a more stable core. They work on each side separately, promoting muscular symmetry and correcting imbalances. Improving core stability promotes overall body balance, which can prevent falls and reduce the risk of injury.
Enhances Mobility
Dumbbells allow joints to move in their full range of motion. They are more effective than barbells in increasing the mobility of oblique muscles and their surroundings.
These workouts also incorporate a number of dynamic movements, such as bending and twisting. These movements stretch the core muscles and surrounding tissues, making them more flexible.
Oblique dumbbell workouts target multiple muscle groups, including the hips, back, and shoulders. Activating these muscles simultaneously improves coordination and allows the core muscles to move more freely. Essentially, these exercises improve neuromuscular coordination, which leads to increased mobility.
Neuromuscular coordination is the ability of the body to coordinate nerve and muscle actions for smooth movement.
Training Tips For Oblique Exercises Dumbbells
The eight dumbbell oblique exercises listed above are among the most effective fitness activities. Follow these training tips to get the most out of them:
- Keeping your core engaged improves spine and pelvic stability, which improves balance and control. Slow, mindful movements are also preferable because they activate muscles, increase strength, and reduce the likelihood of injury.
- Proper breathing allows you to maintain control over each movement, maximizing its utility. Inhale at the start position and exhale as you lift.
- Dumbbell exercises allow you to move joints in their full range of motion. Using the full range ensures that muscle fibers are optimally engaged. This improves muscle flexibility and joint mobility.
- For each exercise, work both sides with equal sets and reps. Exercising only one side at a time may cause muscle imbalance and, eventually, asymmetry. This can be a precursor for potential injuries.
- Resting for 48–72 hours between oblique sessions can improve exercise efficacy, particularly in strength training. Rest allows your oblique muscle to recover and promotes a post-activation priming effect.
Conclusion
Dumbbell oblique exercises are an excellent way to sculpt and develop your core, resulting in better overall performance. You can tailor the top eight options listed above to fit into your gym or home training routine.
Using our suggestions, step-by-step instructions, and precautions can help you make the most of each workout while avoiding injury. Incorporate them into your routine to improve functional fitness, mobility, core strength, and stability.
Frequently Asked Questions
When training your obliques with dumbbells, concentrate on workouts that incorporate rotational motions and lateral trunk flexion. The exercises mentioned above are examples of effective ones.
The best oblique exercise depends on your goals. However, the Dumbbell Russian Twist and Crossover Plank are specifically designed to work the obliques. Compound workouts such as the renegade row work the obliques well.
No, oblique exercises primarily strengthen and define your waist, making it appear firmer rather than thicker.
Yes, planks work your entire core, developing all muscles, including the obliques.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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