Dumbbell Side Bend

Muscles Activated

Muscle Group	Muscles
Primary Muscles	Abdominal External Oblique
Secondary Muscles	Latissimus Dorsi, Erector Spinae
Stabilizer Muscles	Gluteus Maximus
Grip Muscles	Forearm Flexors

Muscle Group

Muscles

Primary Muscles

Abdominal External Oblique

Secondary Muscles

Latissimus Dorsi, Erector Spinae

Stabilizer Muscles

Gluteus Maximus

Grip Muscles

Forearm Flexors

Dumbbell Side Bend Average Weight [1RM]

Level
Beg.	4 kg (8 lbs)	4 kg (9 lbs)
Nov.	16 kg (34 lbs)	10 kg (22 lbs)
Int.	37 kg (83 lbs)	19 kg (42 lbs)
Adv.	69 kg (151 lbs)	30 kg (67 lbs)
Pro	107 kg (236 lbs)	44 kg (96 lbs)

Level

Beg.

4 kg
(8 lbs)

4 kg
(9 lbs)

Nov.

16 kg
(34 lbs)

10 kg
(22 lbs)

Int.

37 kg
(83 lbs)

19 kg
(42 lbs)

Adv.

69 kg
(151 lbs)

30 kg
(67 lbs)

Pro

107 kg
(236 lbs)

44 kg
(96 lbs)

Note: These standards are based on the average lifter and may vary depending on individual factors such as body weight and age. More detailed data is provided below.

Dumbbell Side Bend Standard (kg)

By Bodyweight
By Age

Table by Male and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
50	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Table by Male and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

Table by Female and Bodyweight [1RM]

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Table by Female and Age [1RM]

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17

Note: The dumbbell weights listed in the table refer to the weight of a single dumbbell. Standard gym barbells typically weigh 20 kg / 44lbs.

About Tables

Level	Description	Percentile
Beg.	Adopt correct form and continue with your workouts for over a month.	Bottom 5%
Nov.	Continue with your workouts consistently for over 6 months.	Top 80%
Int.	Continue with your workouts consistently for over 2 years.	Top 50%
Adv.	Continue with your workouts consistently for over 5 years.	上位 20%
Pro	Specialize in the workout routine for over 5 years.	Top 5%

Level

Description

Percentile

Beg.

Adopt correct form and continue with your workouts for over a month.

Bottom 5%

Nov.

Continue with your workouts consistently for over 6 months.

Top 80%

Int.

Continue with your workouts consistently for over 2 years.

Top 50%

Adv.

Continue with your workouts consistently for over 5 years.

上位 20%

Pro

Specialize in the workout routine for over 5 years.

Top 5%

Estimated Calorie Burn per 10 Minutes

Intensity	Calories Burned
Easy	🔥 20-30 Calories
Medium	🔥 30-45 Calories
Hard	🔥 45-60 Calories
Max	🔥 60-80 Calories

Intensity

Calories Burned

Easy

🔥 20-30 Calories

Medium

🔥 30-45 Calories

Hard

🔥 45-60 Calories

Max

🔥 60-80 Calories

Note：These are estimated values for an average adult. Actual calorie burn may vary based on individual factors such as weight, muscle mass, and exercise form.

Intensity Levels：

Easy：Warm-up sets or recovery work
Medium：Standard workout sets
Hard：Heavy lifting or higher volume
Max：Maximum effort or AMRAP sets

Muscles Activated

Dumbbell Side Bend Average Weight [1RM]

Dumbbell Side Bend Standard (kg)

Table by Male and Bodyweight [1RM]

Table by Male and Age [1RM]

Table by Female and Bodyweight [1RM]

Table by Female and Age [1RM]

About Tables

Estimated Calorie Burn per 10 Minutes

Other Workouts

Whole Body Workouts

Chest Workouts

Back Workouts

Shoulder Workouts

Arm Workouts

Leg Workouts

Core Workouts

BW	Beg.	Nov.	Int.	Adv.	Pro
50	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17

BW	Beg.	Nov.	Int.	Adv.	Pro
50	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17

BW	Beg.	Nov.	Int.	Adv.	Pro
50	1	9	26	52	86
55	1	10	28	56	90
60	2	11	30	58	94
65	2	13	32	61	97
70	3	14	34	64	100
75	3	15	36	66	104
80	4	16	38	69	106
85	4	17	39	71	109
90	5	18	41	73	112
95	6	19	43	75	114
100	6	20	44	77	117
105	7	21	46	79	119
110	7	22	47	81	122
115	8	23	48	83	124
120	8	24	50	84	126
125	9	25	51	86	128
130	9	26	52	88	130
135	10	27	53	89	132
140	10	28	55	91	134

Age	Beg.	Nov.	Int.	Adv.	Pro
15	3	13	32	58	91
20	3	15	36	67	104
25	4	16	37	69	107
30	4	16	37	69	107
35	4	16	37	69	107
40	4	16	37	69	107
45	3	15	36	65	102
50	3	14	33	61	95
55	3	13	31	56	88
60	3	12	28	52	80
65	2	11	25	47	73
70	2	10	23	42	65
75	2	9	20	37	58
80	2	8	18	33	52
85	2	7	16	30	47
90	1	6	15	27	42

BW	Beg.	Nov.	Int.	Adv.	Pro
40	2	7	14	24	36
45	3	8	15	26	38
50	3	8	16	27	39
55	4	9	17	28	41
60	4	10	18	29	42
65	4	10	19	30	43
70	5	11	20	31	45
75	5	11	20	32	46
80	6	12	21	33	47
85	6	12	22	34	48
90	6	13	22	35	49
95	7	13	23	35	49
100	7	14	24	36	50
105	7	14	24	37	51
110	7	15	25	37	52
115	8	15	25	38	53
120	8	15	26	39	53

Age	Beg.	Nov.	Int.	Adv.	Pro
15	4	9	16	26	37
20	4	10	18	30	43
25	4	10	19	30	44
30	4	10	19	30	44
35	4	10	19	30	44
40	4	10	19	30	44
45	4	10	18	29	41
50	4	9	17	27	39
55	4	8	16	25	36
60	3	8	14	23	33
65	3	7	13	21	30
70	3	6	11	18	27
75	2	6	10	17	24
80	2	5	9	15	21
85	2	4	8	13	19
90	2	4	7	12	17