Dumbbell Side Bridge

Lie on your side with your lower waist/hip supported on a stability ball. Place your feet staggered for balance and keep your body in a long, straight line. Hold a dumbbell against your upper body (either at chest or behind your head depending on difficulty). Engage your core and lift your torso upward off the ball by squeezing your obliques. Pause briefly at the top in a controlled side plank position, then slowly lower your body back toward the ball without collapsing your core. Keep movement slow and controlled throughout, then switch sides after completing the set.

Track This Exercise in the App

Log your dumbbell side bridge sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.