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Dumbbell sidebends work the flanks! Learn how to do it effectively!
The sidebend is a simple movement where you hold dumbbells and lean your body to the side, but if you try it, you may find that it doesn’t feel like it works your sides as well as it should. Although it is simple, there are several key points to make it effective, and we want to train our muscles with a good understanding of them. Here is how to do the “side bent” with dumbbells effectively!
(1) Hold a dumbbell in one hand and place the hand not holding it on your head. Keep your feet shoulder-width apart to avoid wobbling when you roll over.
(2) Lean toward the side with the dumbbell and be aware that the muscles on the opposite side are being stretched. If the pelvis moves with the body at this point, the muscles will not be stretched or contracted properly, so it is standard practice to use the pivot point at the solar plexus.
(3) Slowly bring the body back and repeat this movement. Inhale as you roll over and exhale as you roll back over to become more aware of the oblique abdominal muscles. If you are aiming for muscle hypertrophy, it is recommended to train with a load of around 10 repetitions, and for shaping purposes, 15 to 20 repetitions is the limit. Performing three sets should work the oblique abdominal muscles well.
When doing sidebends with training tubes, be careful not to lose the load!
In addition to dumbbells, side bends can also be performed with training tubes. The tensile nature of the tube allows you to gradually increase the load, so the more you move the tube, the stronger you will get. However, the training tube should always be kept under tension. If the load is released when the body is moved back, the oblique abdominal muscles cannot be worked properly, so care must be taken.
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