In addition to working at maximum capacity when you flex and rotate, you obliques also work at maximum capacity when you bend to the side, like in standing
dumbbell side bends.
Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart.
And while your first thoughts of oblique exercises are
dumbbell side bends or bicycle crunches, I've got 3 killer ab & core exercises for you today that are just as effective and safer for your low back.
My favorite exercise is
the dumbbell side bends and Russian twist with weight.
You've done a zillion sit - ups and
dumbbell side bends and spent countless hours on the treadmill, yet your love handles seem to be glued to your body no matter what you do?
I did
dumbbell side bend before (and kettlebell ones), but I had not thought there are so many activities I can do with this fitness equipment.
Not exact matches
Lift the
dumbbells up and bring them at shoulder width, then slowly lower your arms out at both
sides in a wide arc until you feel a good stretch in your chest, while maintaining a slight
bend at the elbows at all times.
Resist the urge to twist or
bend to the
dumbbell's
side.
Hold one of the heavy
dumbbells at chest height with both hands, elbows
bent and drawn in tight to your
sides and chest up the entire time.
Start with feet in a wide stance, a 3 - pound
dumbbell in each hand; shift weight to left
side,
bending right leg back.
Here's how to do it: Stand with feet hip - width apart, holding an 8 - to 10 - pound
dumbbell in each hand, elbows
bent at
sides and weights just above shoulders.
One good use: Overhead press: Stand with feet hip - width apart, holding a
dumbbell in each hand, elbows
bent by
sides, weights just above shoulders (A).
Start by holding the pair of
dumbbells on each
side, then raise them in a controlled manner, with a slight
bend in the elbows until your arms become parallel to the ground.
3 × 20 seated
bent over deltoid raise 2.3 × 20 seated
side lateral
dumbbell rise 3.3 × 20 seated front
dumbbell raise 4.3 × 6 heavy dumbell press and then superset with lighter weight.
A typical set includes seated
bent over deltoid raises, seated front
dumbbell raises, and seated
side lateral rises.
Keeping your body perfectly still, bring the
dumbbells up and out to your
side,
bending slightly at the elbow and tilting your hands forwards, as if you were pouring liquid from a jug.
Lie on your
side, hold the
dumbbell in the hand that's on the top, with the elbow
bent at 90 degrees.
As you stand with your feet shoulder - width apart, take a
dumbbell in each hand and slightly
bend the elbows as the weights hang by your
sides, palms facing one another.
Start lowering the
dumbbells to both
sides, by slightly
bending your elbows in the process.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press,
side laterals,
bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or
dumbbell curl, cable curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise,
bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Bring the
dumbbells form resting on your knees to the
side of your head, elbows
bent at a 90 degree angle.
Personal Trainer Tips: This exercise is similar to the standing
side bends with the
dumbbell at your
side.
Form: Inhale as you
bend your elbows, and let the
dumbbells move just next to the
sides of your head.
With your arms slightly
bent (no more than 10 to 15 degrees), raise each
dumbbell simultaneously to your
sides until your arm is parallel to the floor.
Form: Inhale as your elbows
bend and lower the
dumbbells to the
sides of your head.
Technique: Standing with
dumbbells at
sides, palms facing in, arms
bent to about a 90 degree angle.
Keeping a slight
bend in your elbows, raise the
dumbbells directly to the
side, with your palms facing the ground, until they reach head level.
Saxon
Side Bend Hold a pair of lightweight
dumbbells over your head, in line with your shoulders, with your elbows slightly
bent.
You should end up with one
dumbbell on either
side of the
bent leg.
As you reach the top of your stance, pull the
dumbbells up to shoulder - height,
bending your elbows out to the
sides (b).
• Enages obliques, low back, abs and deep stabilizers • Use a medicine ball or
dumbbell • Sit on the floor with knees
bent • Keep your torso straight and swing the medicine ball from
side to
side with your arms?
Hold a
dumbbell in each hand at your
sides with palms facing backwards and knees slightly
bent.
Single Leg Deadlifts, raise one leg straight back,
bend at the hips and grab the
dumbbell with the opposite arm, slowly straighten up to a standing position, repeat on each
side.
You can do standing
side bends with
dumbbells, medicine ball Russian twists, or planks.
Laying on ground with knees
bent and feet on the ground, have arms outstretched at
sides and with a
dumbbell in one hand, then crunch up torso while bringing both arms up, in a circular motion keeping arms straight, in front of you, pass the
dumbbell to your other hand, always keeping both arms straight, and as you release the crunch bringing torso back to ground, also bring both arms back to ground, stretched out at
sides with the opposite hand holding onto
dumbbell.
There are also many arm raise exercises such as standing or seated
side lateral raises, cable front or lateral raises, standing or seated front raises, standing or seated
bent over
dumbbell lateral, lying
side laterals, and reverse pec.
Form: Inhale and
bend your elbow so that the
dumbbell moves towards the
side of your head.
Dumbbell Lateral Flexion The
Dumbbell Lateral Flexion / Extension, also known as
Side Bends, works your abs as you move from side to s
Side Bends, works your abs as you move from
side to s
side to
sideside.
• Begin holding the
dumbbells end to end, then pull them up by
bending your elbows out to the
side.
Face your elbow to the
side so that when you
bend your arm and lower the weight the
dumbbell comes over the opposite shoulder.
• Maintaining a slight
bend in the elbow throughout the entire movement, raise the weight up on your
side until the
dumbbells are parallel with the floor.
To make overhead pressing even more challenging for your core, instead of using a barbell use a heavy
dumbbell in just one hand while standing and
bend slightly to one
side (
bend away from the
side holding the
dumbbell) to help engage your oblique muscles more to help you lift the weight.