Dumbbell Side Bends Muscles Worked- Abdominal Exercise.
Perfect your obliques with dumbbell side bend, oblique muscles are the muscles at the side of your abdominals. The dumbbell side bend is an oblique abdominal exercise, it is one of the best and efficient side exercise.
It is perform holding two dumbbells at a time or perform holding one dumbbell at a time but, it is advised though to perform it holding one dumbbell at a time for that you wouldn’t put too much pressure on your hips and for you can be able to rest the second side while training the other.
This exercise is performed by bending your upper body side way, without twisting your upper body. You only bend your upper body and not twisting it. This exercise help you to train your obliques muscles more better.
Dumbbell side bend can be performed in alternative to barbell side bend, and it is also the best alternative to the cable side bend pulley
Be concentrate throughout the exercise and make sure not to overweight yourself.
How to perform dumbbell side bend to train obliques.
You want to stand straight forward and be still, you should be looking straight forward, put one of your hand on your waist, and hold a dumbbell. Mind you, in-between 12 to 20 kg is recommended to hold to prevent overweight that can lead to injuries.
Straight your heart and you should be looking straight forward. Remember to not twist your upper body. Your feet must be at one shoulder width apart when you are standing and you must keep your heels down throughout the entire exercise.
So, bend to the side probably your left or right but, without twisting the upper body, stop moving when you can’t be able to move your hips or legs.
Your hips and your legs must be remaining still till the end of the exercise and inhale as you are lowering the dumbbell slowly, close your thigh.
The other hand must remain always on your waist. Stretch the side of you abdominals at the lowest position.
Bend as far as you can to the other of your side and make sure that the dumbbell is not fall off or stray away from your hand.
Slowly return to back to the starting position, the returning motion should be slightly slower than the bending motion and exhale slowly as you go.
Then, get yourself some rest and repeat the process again to your desire reps. Hold your position tight and make sure that you did not lean forward or backward.
“20 to 25 repetitions for each side is advised “according to (Gianfranco Tarantini) Italian fitness expert and celebrity.
Do not create any momentum when performing this exercise.
Down bellow are 15 more important fitness exercises, workouts that you should lookup to that would help you transform and re-balance your body:
- Front plate raises
- Reverse curl barbel
- EZ or barbell abdominal rollout
- Single leg standing calf raise dumbbell
- standing shrug
- stillleg deadlift
- Donkey calf raise
- seated cable raw workout
- standing dumbbell curls
- Triceps bench dip
- Abdominal side bent for your obliques
- Wrist curl with the barbell or EZ
- Decline bench press chest exercise
- One arm dumbbell rows to straighten your back
- Barbell lunge for your gluts
Safety steps to dumbbell side bend performance.
Stand still and be straight.
You must only bend your upper body and not twisting it the rest of your body should remain straight throughout the performance do not twist your upper body and standing still.
Don’t look downward, look straight forward make sure that you hold on to your position don’t not lean forward or backward.
keep your heels down throughout the entire exercise and Your hips, your legs must be remaining still throughout, the other hand should remain always on your waist.
Don’t be too rush and putting too much pressure on hips may get you hurt.
It is advised to perform it holding one dumbbell at a time so, that you wouldn’t putting too much pressure on your hips and for you can be able to rest the second side and do not rush yourself on this exercise.
Get yourself some rest in between reps.
The returning motion should be slightly slower than the bending motion.
Do not swing the dumbbell away from hands.
It is advised to do 20 to 25 repetitions for each side and to hold in-between 12 to 20kg dumbbell weight.
Side bends benefits
Train your oblique muscles
Dumbbell side bend helps train your oblique and give you a perfect abdominal side muscles, it is one of the best abdominal exercises that trains the side abdominals.
It also help develop abdominal muscles and gives more abdominal strength.
A perfect oblique
Dumbbell side bend is one of the best abdominal exercise you can do to train your abdominals and your oblique to look great and healthy.
You can also lose excess belly fat performing this exercise and prevent stomach disorder.
Make you sure that it is performed correctly.
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