Lateral torso standing

Side bends with a dumbbell is an isolation exercise that mainly affects the oblique muscles of the abdomen (covers their entire region) and serves as a tool for removing poppy ears. The oblique muscles are composed of 2 layers (internal/external) and both of them are recruited during the lateral bending process. In particular, when holding the dumbbell in the left hand and right bend, the right external and internal obliques are included in the work, if the dumbbell is in the right hand and the bend is made to the left, then the left internal and external obliques are included in the work. Dumbbell bends also provide direct work for some of the small muscles around and between the bones of the spine.

Muscular ensemble exercises include:

targeted – oblique abdominal muscles;
synergists – square muscle of the lower back, psoas muscle, iliocostal muscle of the lower back, pectoral iliocostal;
stabilizers – top / middle of the trapezium, levator scapula, middle / small gluteal.
Advantages

By performing dumbbell tilts, you have the right to expect to receive the following benefits:

development of the strength of the oblique abdominal muscles;
posture improvement;
protecting the spine from injury and reducing pain;
side reduction;
reduction in the level of body fat in the lumbar region.
Execution technique

The exercise belongs to the lightness class and is performed without any special tricks. Nevertheless, we will not become negligent (not clothes? relate to this issue and step by step we will study the execution technique.

Step #0.

Stand straight (feet shoulder-width apart) and take a dumbbell (grip palm looks at the torso), for example, in the right hand, and fix the left on the body. Look forward and statically tighten the press. This will be your starting position.

Step #1.

Inhale and keeping your back straight, bend your torso to the right (reducing the m/u distance with two imaginary points on your side and pelvis) as far as you can. Holding the contraction (1-2 seconds) at the lowest point, return to the PI, exhaling. Perform the specified number of times.

Step #2.

Change dumbbell in the hand (move to the right) and repeat the movement with an inclination to the left. Perform the specified number of times.
Variations

In addition to the classic version of dumbbell tilts to the side, there are several variations of the exercise, in particular:

sitting on a bench with a dumbbell;
standing with a barbell on the shoulders;
standing with a kettlebell;
at the lower crossover block.
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