Dumbbell Side Bend - Oblique Muscles

In this lesson you will learn how to do dumbbell side bends. The dumbbell side bend trains the oblique muscles, which are the muscles on the sides of your abdominals. I recommend you use a dumbbell between 12 and 20 kg. Find more abdominal exercises at weight training and bodybuilding.

• Stand with your feet at shoulder width and hold a dumbbell in one hand. Bend your knees slightly. If you want to train your left oblique muscles, hold your dumbbell in your right hand and if you want to work your right oblique muscles, hold your dumbbell in your left hand. The other hand rests on the waist or hangs down relaxed. You can also put the relaxing hand behind your head. Look straight forward (if possible do the dumbbell side bend in front of a mirror)
• Now bend to the left, so that your right obliques are slightly stretched. Don't elevate your heels and don't twist your upper body. Move in a vertical layer and inhale slowly.
• Then go back to the beginning position an exhale. The up-motion can be a little slower then the down-motion. Only bend your trunk. Your knees and your feet shouldn't move at all.

Advice

• I recommend 4 sets of 15 to 30 dumbbell side bends. 2 sets for the left side and 2 sets for the right side.
• Avoid the dumbbell side bend if you have hip, knee or back problems.
• Also try the side trunk raise.

Suggestions

• Side Trunk Raise on a Horizontal Hiperextension Bench
• Cable Side Bend
• Barbell Side Bend
• Incline Sit-Up
• Abdominal Crunch
• Cable Abdominal Crunch
• Leg Raise for the Abdominals
• Abdominal Air Bike
• Barbell Abdominal Rollout

Videos: Dumbbell Side Bend - Oblique Muscles

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