7 Best Dumbbell Exercises for the Oblique Muscles (Build a Great Six Pack) (2024)

Have you ever thought about which part of the abs is the most important? Well yes, the obliques play a big role, beyond giving a Greek God(dess) aesthetic to our core.

Source: Photos Courtesy of CrossFit Inc

Core stability is essential when it comes to improving any type of athletic performance. Even in our daily activities, it is necessary to have strong oblique abs. Running, cycling, climbing stairs, jumping, or carrying groceries all require core strength.

It is very important to train your obliques, as well as the rest of your core. This includes your back and lower back, as they give extra support for core rotation. In this article we’ll show you a couple of great dumbbell exercises for the obliques that will help you build strong abs and improve your performance in any sport.

The benefits of using dumbbells during your obliques workouts are huge. Including dumbbell exercises for the obliques workout routine can have several positive effects on your training:

– They improve core strength. By targeting the internal oblique and external oblique muscles, dumbbell exercises can strengthen the lateral and core parts of the body.

– Dumbbell exercises for the obliques increase spinal mobility. With practice and proper technique, dumbbell oblique crunches can strengthen the lateral flexion of the spine, improving functional mobility during daily activities.

– They are versatile. Most of the dumbbell exercises for the obliques can be performed in the gym or at home, only one or two dumbbells are required. If you are new to this kind of exercise, practice the movement with your body weight first.

There are some best dumbbell exercises for the obliques. Those are recommended to incorporate in your training routine each week, changing the ones you already do so the body does not get used to them.

1. Wood Chops with Dumbbell

– Stand with your feet shoulder-width apart, while holding a dumbbell next to your left hip.

– Bring the dumbbell up (and diagonally), with your arms straight in front of you, so that the dumbbell is in the air on the right side.

• Bring the dumbbell back to your left hip.
• Do this exercise for 30 seconds on each side.

Do not try to grab too heavy dumbbells and take care of the technique of the movement. A bad execution can cause injury to the lower back, trapezius and dorsal.

2. Dumbbell Crossover Plank

– Start in plank position, with feet wider than shoulder width apart

– Place a dumbbell next to your left hand

– Reach up and grab the dumbbell with your right hand and bring it to your right side

– Then reach back with your left hand to bring it back to its original position

• Repeat for 30 seconds, alternating right and left sides Make sure your hip is straight, you will need to use your abdominal strength to keep it in this position

3. Side Plank with Hip Raises and a Dumbbell

– Get into a side plank position on your left side, with your left forearm resting on the floor and making a straight line from your head and down to your feet.

– Slowly raise your hips and control the movement to lower them to the floor. Return to the starting position.

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– Repeat for 30 seconds and then alternate to the other side.

Make sure your hips are in a straight line, keeping your gluteus tight will help. You should hold the dumbbell in your free hand.

4. One Dumbbell Farmers Carry

The most functional core exercises are those that are unilateral and anti-rotational, meaning they are performed on one side of the body and require our abs to stabilize and resist the tendency to twist or bend.

These movements closely mimic many of the real-life loads placed on the abs, and the one-arm farmer carry does a decent job of turning on the oblique crunches. The key is to select the heaviest weight you can handle with good form.

To perform this great dumbbell exercise for the obliques:

– Stand with good posture while holding a heavy dumbbell. The arms should be down at the sides.

– Keep your core contracted, chest upright and shoulders at the same level, and walk forward about 15 steps or 30 meters.

– Turn around and walk back.

Then change the dumbbell arm and repeat. You ca also do the traditional farmer carry with two dumbbells.

5. Dumbbell Side Plank Rotations

This exercise focuses on the oblique abs, but it’s also great for the entire core and shoulders. It’s also a mobility exercise for the spine and helps develop balance.

– Start in a push-up position with the abs and glutes contracted

– Shift the weight onto the right hand and lift the left hand off the floor, rotating the spine and turning the feet enough so that the entire torso is facing the left wall and the left arm is pointing toward the ceiling

– The body should be in a “T” position, and the dumbbell in the hand at the top

6. Dumbbell Russian Twist

The russian twist is a classic and great dumbbell exercises for the obliques. We’ve probably seen or tried it, and it’s worth incorporating into your workout routine. It’s a great core mobility exercise and will set your obliques on fire.

– Grab a slightly heavy dumbbell

– Sit on an exercise mat with your knees bent and your feet flat on the floor

• Tightening our abs, lean your torso back into a V-sitting position and lift your feet off the floor
• For a more challenging progression, keep the knees bent in the tuck position or straighten the legs and lift the feet in the air in a full V position
• Rotate the upper body to one side, bringing the weight just above the floor on that side of the hips

– Continue rotating the torso forward and backward switching sides

7. Standing Dumbbell Twist

– Grab a dumbbell with both hands and stand upright, feet shoulder-width apart.

– Keep your arms straight in front of your chest and your back straight. This is your starting position.

– Hold the abdominal muscles contracted and turn the arms to the side until the obliques are fully engaged.

• Hold for a moment, then rotate to the other side and repeat as many times as you can

What is your favorite option?

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