Dumbbell Side Bend - Oblique Muscles

In this lesson you will learn how to do dumbbell side bends. The dumbbell side bend works 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 main.

Description: Dumbbell Side Bend - Oblique Muscles

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

Trainer advice: Dumbbell Side Bend - Oblique Muscles

• I recommend 2 sets of 15 to 30 repetitions.
  2 sets for the left side and 2 sets for the right side.
• Avoid this exercise of you have hip or knee problems.
• Also try the side trunk raise.

Related instructions: Dumbbell Side Bend - Oblique Muscles

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

Videos: Dumbbell Side Bend - Oblique Muscles

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