Top 14 Dumbbell Oblique Exercises For Strong Core

In a home workout program of dumbbell exercises, in this article, I’m going to share the best dumbbell exercises for oblique. Obliques are located on the sides of the abdominals and they are an important part of the core.

Actually, obliques are two-layered muscles; external oblique and internal oblique. And the internal one is situated just under the external oblique.

There are many bodyweight exercises are there that you can do to strengthen your oblique. But, adding weight such as dumbbells allow you to put more stress on the muscles that ultimately helps you build stronger and thicker oblique (maybe these won’t work for everyone).

In this post, I’ve included a list of all dumbbell obliques exercises with step-by-step instructions, images, and videos. So let’s find what you’re already doing it and what you can do more.


Dumbbell Standing oblique exercises


Dumbbell Side Bend


How to do the side-bend

Step 1: First of all, take one dumbbell in your right hand with a neutral grip and stand upright in the hip-width stance. And hold your right arm straight at your side and left hand on your hips.

Step 2: With keeping your core tight, bend your torso to one side until your hand reached your knee. Then squeeze your obliques and return to the standing position. Repeat for the desired number of reps.

Do at least two sets of 10 reps each side.


Dumbbell Wood Chop Exercise


How to perform dumbbell wood chop oblique exercise

Step 1: Grab one dumbbell with both hands, and stand straight in the shoulder-width stance. Hold your arms straight over your left shoulder. Keep your feet pointing forward while your face facing towards the left direction. That’s the starting position.

Step 2: Keeping your abdominal muscles tight, rotate your torso and bring the dumbbell down toward the opposite side hip until it passed your thigh. Hold for a second and then reverse the movement to return to the starting position.

Keep your upper and lower back flat during the movement. Do as many reps as you can on both sides.


Reverse Dumbbell Wood Chop

Step 1: Take a dumbbell with your both hands, and stand in the shoulder-width stance. And hold the dumbbell next to your right hip. Slightly bend your knees and push your hips back to lower into a squat position. This is your starting position.

Step 2: Brace your abs and push through your hills as you raise the dumbbell up and across your body until your legs are straight and the dumbbell reached over your left shoulder (and make sure your arms are straight above your left shoulder). Then reverse the movement and perform as many reps as you want on both sides.


Dumbbell Overhead Standing Bend


How to perform overhead side bend with a dumbbell

Step 1: Grab one dumbbell in each hand with a neutral grip and stand upright with your feet shoulder-width apart. Then hold the dumbbells overhead with your arms are straight. This is your starting position.

Step 2: Now tight your abdominal muscles, and bend your torso one side as far as you can while keeping your hips straight. Then squeeze your obliques and return to the standing position and repeat on the opposite side. Perform two sets of 10 reps on each side each set.


Dumbbell Power Hooks

Dumbbell Oblique Exercises

Power hook is one of the best upper body workouts that increases stamina, strength, and speed. It works on several muscles of the body including the obliques.

Adding dumbbells in the power hook exercise can increase the effectiveness of this move and may work well for your oblique.

Here are the steps to perform power hook with dumbbells:

Step 1: Pick two lightweight dumbbells with your hands, and stand straight with your power leg behind you (or assume a boxer stance).

Step 2: Now, assume you’re standing in front of the punching bag. And It’s time to perform hooks or start punching forward. Do as long as you want.


Dumbbell Standing twist


How to do the standing twist with a dumbbell

Step 1: Take one dumbbell with your both hands, and stand straight with your feet shoulder-width apart. Hold your arms straight in front of your chest as well as keep your back upright. This is your starting position.

Step 2: Keep your abdominal muscles tight and twist your arms to one side until your obliques are fully engaged. Hold for a moment then twist on the other side and repeat as many times as you can.


Forward Lunges With Rotation

Step 1: Standing in the hip-width stance, hold a dumbbell with your hands in front of you. This is your starting position.

Step 2: Take one large step forward with your right leg, and bent your both knees at 90-degree. Then rotate your arms to one side followed by the other side. And repeat for the maximum number of repetitions.


Dumbbell oblique crunches


Twisting Dumbbell Sit-Ups

How to perform dumbbell straight-arm twisting crunches

Step 1: Grab one dumbbell in each hand with a neutral grip and lie on the floor on your back. Then bend your knees at 90-degree and keep your heels flat on the ground. This is your starting position.

Step 2: Brace your abdominal muscles, and lift your torso upward and bend to the right knee until the dumbbell cross it. Then return to the lying position and without pause repeat on the other side.

If you’re a beginner try to perform two sets of 6-10 reps and if you’re a intermediate perform 12-15 reps.


9. Dumbbell Russian Twist


How to perform The Russian twist with the dumbbell

Step 1: Pick a dumbbell with your hands with a neutral grip and sit on the mat with your legs are in front of you. And keep your feet slightly off the ground as well as keep your torso leaning backward. And also maintain your back flat.

Step 2: Hold the dumbbell in front of your belly and twist it side-by-side until you feel a good stretch in your obliques. Try to perform at least two sets of 10 to 15 seconds.


Dumbbell Plank For Oblique


Dumbbell Side Plank (One of the Best Oblique Exercises)


How to perform side plank with holding a dumbbell

Step 1: Pick a dumbbell in your right hand and get in the side plank position on your left forearm. Keep your right leg on the left one and look forward. Make sure your body forms a straight line from shoulders to feet.

Step 2: Hold your right arm straight toward the ceiling with your palm facing forward. And hold in this position for at least 15 to 20 seconds and then repeat on the opposite side.

If you’re a beginner or if you find it difficult to do the forearm side plank, then you may try a straight-arm side plank.


Dumbbell Side plank hip raise

How to do the dumbbell side plank hip raise

Like the dumbbell side plank, first, get into the side-plank position, hold the dumbbell at your side with your palm facing your body. Now, bring your hips down and raise and perform as many times as you can.

If you find it difficult to perform then you can hold your hips on the floor. And then bring ups and downs for the desired number of times.


Dumbbell Side-plank with a reach-under

How to perform Side Plank with Reach Under

Step 1: Get a dumbbell in your left hand and hold your upper body on your right forearm. And extend your left arm straight toward the ceiling (over your shoulder). And make sure your body forms a straight line from shoulders to feet. That’s the starting position for this exercise.

Step 2: Now, lower your arms and reach under (bring your left-arm under your chest) while maintaining a neutral torso. Then return your arm in the extended position and repeat for the maximum number of repetitions.


Additional Dumbbell oblique workout


Dumbbell T Pushup Exercise for Oblique

How to perform Dumbbell T push-up

Step 1: Take one hexagonal dumbbell in each hand and get into a push-up position with your arms are straight underneath your shoulders. Grip the dumbbells firmly and hold onto them and make sure your body forms a straight line from head to the heels. This is your starting position.

Step 2: Bend your elbows and lower your chest toward the ground then return to the starting position. And then raise your right arm at your side toward the ceiling (whilst twisting your torso to the right side). Again, come in a push-up position and repeat the second step to perform on the other side.

Do as many reps and sets as you can.

It’s not a beginner level push-ups, so if you can’t do this no problem perform the other exercises.


Lying Side Bend or Heel Touching

Step 1: Grab one dumbbell in each hand with a neutral grip and lie on the floor on your back. Then bend your knees at 90-degree and keep your heels flat on the ground. This is your starting position.

Step 2: Keeping your core tight, touch your heel (with dumbbell) one at a time. Try to perform two sets of 8-12 reps each.


Final words

This is the complete list of dumbbell exercises for oblique. All exercises are different but their main targeted muscle is oblique. And I can’t tell you which one is the most effective and which one is the least effective for you because this depends on how your body responds. You can try all these dumbbell obliques workouts or some of them and then do which suits you the most.

The best option is to combine these oblique dumbbell exercises in your overall weighted abs workout routine and perform 3 to 4 times a week. If you see a positive result in the next couple of weeks then continue. But if they do not work effectively then you may try something different.

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