Shoulder
Side Bend Press
Stand upright holding a dumbbell at shoulder height in one hand. Keep feet shoulder-width apart and core engaged.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- Deltoids
- Rectus Abdominis
Secondary muscles
- Obliques
- Triceps
- Upper Back
- Glute Medius
Target muscles
- shoulder
- abs
How to perform
- 1
Stand upright holding a dumbbell at shoulder height in one hand.
- 2
Keep feet shoulder-width apart and core engaged.
- 3
Perform a slight side bend away from the weighted side.
- 4
As you return upright, press the dumbbell overhead.
- 5
Fully extend the arm without locking the elbow aggressively.
- 6
Lower the dumbbell back to shoulder height under control.
- 7
Repeat all repetitions on one side before switching.
- 8
Maintain steady breathing and posture throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
