TETSUBottoms-Up vs Dumbbell Side Bend
The Bottoms-Up and the Dumbbell Side Bend both train the abs as their primary muscle. The Bottoms-Up is bodyweight-only while the Dumbbell Side Bend uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Bottoms-Up | Dumbbell Side Bend | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and hip flexors | obliques |
| Equipment | bodyweight | dumbbell |
| Steps in our guide | 5 | 4 |
How each one starts
Bottoms-Up — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
Dumbbell Side Bend — first steps
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in one hand, letting it hang down by your side.
- Keeping your back straight and your core engaged, slowly bend sideways at the waist towards the opposite side of the dumbbell, lowering the weight as far as you comfortably can.
Full step-by-step guides are linked below.
Which should you choose?
The Bottoms-Up needs no equipment and scales through leverage, tempo and reps. The Dumbbell Side Bend works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Bottoms-Up better than the Dumbbell Side Bend?
Neither is universally better — both train the abs as the primary mover. The Bottoms-Up needs no equipment and scales through leverage, tempo and reps, while the Dumbbell Side Bend works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bottoms-Up and the Dumbbell Side Bend in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bottoms-Up and the Dumbbell Side Bend work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and hip flexors for the Bottoms-Up versus obliques for the Dumbbell Side Bend.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.