No bench, no biggie! barbell side bend is a exercise for those with a beginner level of physical fitness and exercise experience. When you add dumbbells to the side bend, you overload the muscle more and break down the fibers. Return to the initial position and bend to the left side. Raise torso upward by lateral flexing waist. 3. Broomstick twists and side bends are two of the most common exercises people perform to develop the muscles on the side of the waist. 1. 1. Standing Chest Press. When doing this exercise with a dumbbell, you want to bend at the elbow to reduce pressure on the lower back and you instead of pausing at the top, you’ll want to slowly release down. Place your right hand on your waist. A side bend is a resistance exercise, which involves the oblique muscles, primarily the external and internal oblique. Skip navigation Sign in. Watch Queue Queue. Execution. Stand straight up with one dumbbell in each hand, palms facing in. Equipment: Dumbbell Exercise for the opposite muscles: Alternating superman. Hold dumbbell straight downward with lower arm. Raise the dumbbells out to the sides and back, bending your arms slightly as they come up. The Dumbbell Side Bend is an ab workout. Position side of thigh on padding and side of feet on leg padding or platform lip. Stand up tall with your feet shoulder-width apart, hold a dumbbell with both hands and raise your arms up and above your head. Holding the dumbbell in your left hand, stand with feet shoulder-width apart Bring […] This muscle, just like any muscle, needs rest between workouts to recover and grow stronger. Holding the dumbbell in your … Lower torso by bending waist downward. The main muscle activated during dumbbell side bends is the quadratus lumborum, which is located in the lower back on either side of the spine. This exercise has an average weight of 0 lb, a best weight of 0 lb, and has been logged 0 times in the last year. 1. STANDING SIDE BEND INSTRUCTIONS. Stand up tall with your feet shoulder-width apart, hold a dumbbell with both hands and raise your arms up and above your head. Make sure you pay attention to the technique required as to prevent injury! Execution. It is usually performed for relatively high reps, at least 8-12 reps per set or more. How to do Dumbbell Side Bend: Step 1: Stand with your feet shoulder width apart while holding a dumbbell in your left hand. 21. Below are detailed steps to ensure you have proper form and body movements. DUMBBELL SIDE BEND INSTRUCTIONS. 2. Bend your torso to the right, as far as it feels comfortable, and pause. The concentric portion of the exercise is extension of the vertebral column, returning to an upright position.
Stand up tall with your feet shoulder-width apart. Without pausing at the top, bend down to the left. Stand straight holding a dumbbell in each hand. 3. Repeat. 1. Keep the dumbbell close to you side, your elbow very slightly bent, and your hips still. This video is unavailable. Watch Queue Queue. Step 2: Bend at the waist to the right as far as you can. 3. This is your starting position. Bend your torso to the right, as far as it feels comfortable, and pause. Standing Side Bend Exercise 0. Side incline lateral raise Lower to opposite side, same distance and repeat. Of course, the weight of the dumbbell offsets the weight on the other side, making this exercise ineffective at sufficiently loading the lateral flexors of the torso.