Dumbbell Side Bend Muscles worked.

Dumbbell Side Bend Muscles worked.

Train and perfect your obliques with dumbbell side bend abdominal exercise.

Dumbbell side bend is an oblique abdominal exercise, it is one of the best efficient side exercise that help to train the muscles at the side of abdominals.
It is performed bending the upper body side way , without twisting upper body, you only have to bend your upper body though more to this is, not to twisting it. Dumbbell side bend can be performed in alternative to barbell side bend.
Dumbbell side bend is also the best alternative to the cable side bend pulley.

It can be perform holding two dumbbells at a time or holding one dumbbell at a time but, it is advised to perform it holding one dumbbell at a time for not to put too much pressure on the hips and for you can be able to rest the second side while training the other.

How to do dumbbell side bend.


Stand straight forward and be still, while still looking straight forward, put one of your hand on your waist, and hold a dumbbell. looking straight forward, strait your head and your shoulder.

It is advise to start with the low weight 12 to 20 kg is recommended to hold in order to prevent yourself from overweight that can lead to injuries. Do not twist your upper body.
Let your feet be at your shoulder width When you are standing keep your heels down throughout the entire exercise.

Barbell Bent Over Rows
Barbell Bent Over Rows



Bend to your side left or right but, without twisting the upper body and don’t move, bend as far as you can to the other of your side.
Your hips and your legs must be remaining still till the end of the exercise.

Lower the dumbbell slowly close your thigh and stretch the side of you abdominals at the lowest position.

Let the other hand remain always on your waist. Be focus don,t let the dumbbell t fall off or stray away from your hand.

Then, return to back to the starting position slowly, exhale as you go and get some rest, repeat the process again to your desire reps, 20 to 25 repetitions for each side is advised.


It is advised to be concentrate throughout the exercise and make sure to not overweight yourself.And remember that the returning motion should be slightly slower than the bending motion.

Safety guide to take for dumbbell side bend performance.


Bend only your upper body and not twisting it.

The rest of your body should remain straight throughout the performance.

Do not twist your upper body standing still.

Don’t look downward, look straight forward.

hold on to your position don’t not lean forward or backward.

keep your heels down throughout the entire exercise.

Your hips and your legs must be remaining still throughout.

The other hand should remain always on your waist.

Stand still and be straight.

Don’t be too rush.

Putting too much pressure on hips may get you hurt.
It is advised to perform it holding one dumbbell at a time.

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.

health benefits in performing dumbbell side bend.

Dumbbell side bend helps to train your oblique.

It gives 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.

it help to prevent stomach disorder.

It helps to perfect oblique.

It help to train your oblique muscles.

It help to lose excess belly fat.

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.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

EZ Or Barbell Abdominal Roll-Out Performance.

EZ Or Barbell Abdominal Roll-Out Performance.

EZ or barbell abdominal roll-out performance and guide.

Barbell abdominal roll-out is one of the best exercise for abdominals its also help to train back, it is advised to do away from  this exercise  if your are having problems with your back or having back pain.

It is one of the best abdominal exercises that train and boost more strength to the abdominal muscles. The barbell abdominal roll-out is performed with the barbells. It is one the three in one abdominal exercise that also trains your back muscle, abdominal and oblique at the same time. Barbell abdominals roll-out can be performed with an EZ-bar too, it is advice to move along slowly during performance. Perform with calm slow and steady focus and concentrated.

How to perform Barbell abdominal roll-out.

position yourself and lie down on the floor like you are in a push-up position with your face facing the floor so, grab and position your hands on a barbell, or an EZ-bar.

your arms should be of at least 90 degree to the floor and your legs, your body should also be extended fully. Your hands should be at least 1.5 to your shoulder widths and should be extended including your elbows.  keep your elbows still do not bend your elbows throughout the entire exercise. your elbows must remain straight throughout the performance.

so, roll yourself forward slowly and do not hollow your back when you are rolling forward don’t move your hands too fast or fling your shoulders forward when you are extending.

 Abdominal Roll-Out Performance

Your hands must not pass the vertical line, Slowly Pull yourself back to the beginning position with the strength of your abdominals.

Move slowly as roll forward and backward exhale as you go. Do not create momentum or difficulties that can jeopardized the good performance throughout the exercise. Be more concentrated and more serious. it is advised to not move too far in the first few repetitions. Repeat the process to your desired reps.

Precautions and safety guide to take when performing barbell abdominal roll-out.

Don’t do this exercise if your are having back problems, it is advised not to perform this exercise if your are having back problems. Try other abdominal exercises that is more convenient for you. Barbell abdominal roll-out may not fit for you if you are having shoulder or elbow problems.

keep a correct position for a good performance. Your arms must be of at list 90 degree to the floor and Make sure that you keep your elbows still do not bend your elbows throughout the entire exercise, Your hands must be at list 1.5 must widths Your hands must not pass the vertical line. Do not hollow your back.

Move slowly don’t rush yourself, slowly roll yourself forward and don’t move your hands too fast. Do not create momentum that can jeopardized the good performance.

Benefit in doing barbell abdominal roll-out its.

It help to train the abdominal muscles, it is one of the best abdominal exercises that trains the entire abdominal muscle and helps training the obliques. it help to develop more abdominal strength and muscles.

It help to prevent stomach disorder, the barbell abdominal roll-out help lose some excess belly fat and prevent stomach disorder.  It is one of the best abdominal exercise that can also train back at the same time.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

close grip benchpress

back extension

barbell side bend

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Obliques Cable Side Bend.

Obliques Cable Side Bend.

The best way to perform the Cable side bend.

The Cable side bend is an abdominal exercise that help to train obliques. It is one of the best to add more strenght to the side abdominal.

To perform this exercise you need a universal pulley machine, Cable side bend train the oblique muscles for more strength. It is an exercise to be performed correctly in a way it supposed to be performed. The side bend is an exercise that can be perform in alternative to the dumbbell side bend.

The Cable side bend is an abdominal exercise good to train your obliques. Don’t create any momentum or difficulty to yourself during the performance of this exercise. You may need to be observed by an expert or a personal trainer.

How to perform the Cable side bend!

Take a correct position for yourself stand upright with your back straight throughout the exercise, you will have to extend your legs, your feet should be about one shoulder width apart.

So, adjust the cable and, you may want start with the light weight to whom-up.

Grab the handle with your palm facing your shoulder, pulley pull down the handle by bending slowly and painstaking looking straight forward and exhale all the way.

Pull the weight with the strength of your upper body don’t pulled the weight by the strength of your arm. Your upper body only be bend but in one layer look straight forward as you bend.

Cable side bend
Cable side bend

Pull down the handle as you can until the side of your abdominal are fully contracted and the other side of your abdominal is partially stretched.

Your hips should be stay still during the pulling, do not move your hips and your knees, don’t move and bend forward or backward during the performance, pull till your elbow touches your waist, your spine should not pass vertical level. move slowly when you move and keep your hips and your knees still.

Repeat the process again from the beginning position until you reach your desired repetitions.

Precaution and safety guide take when performing cable side bend!

keep correct position and be straight throughout the exercise. Your back should be straight throughout the exercise, bend only your upper body in one layer and pull the weight with the weight of upper body don’t pulled the weight by the strength of your arm.

Don’t move your knees when pulling the weight, your feet must be about one shoulder width apart you will also have to extend your legs. your spine should not pass the vertical level and make sure that you grab the handle with your palm facing your shoulder.

Pull the handle as you can until the side of your abdominal s are fully contracted, don’t try to bend forward or backward during the movement.

Focus concentrate and move slowly Bend slowly and carefully looking straight forward don’t move too fast and keep your hips and your knees still, be Slowly and concentrate when bending your side, you may Start with the light weight to whom-up yourself and make sure that you pull till your elbow touches your waist and your hips stay still.

Health benefits in doing cable side bend.

It help train and also straighten the obliques. Cable side bend is one of the best abdominal exercise you can do to make your oblique look great and healthy It’s helps train oblique more better and helps with more abdominal strength.

It help lose excess belly fat it also help with more abdominal muscles and strenght. It helps develop abdominal muscles and you lose excess belly fat doing this exercise. It also help to prevent stomach disorder cable side bend can help you lose some of your out the excess belly fat and it help make stay great and stronger.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Abdominal Cable Crunch – Abdominal Exercise.

Abdominal Cable Crunch – Abdominal Exercise.

Cable crunch is one of the abdominal exercise that help to target the rib cage down to the pelvis and also help to train and perfect the abdominal. You will be using your body weight to pull down the weight instead of just your abdominal, the Cable crunches permits you to increase the amount of the weight you use for the abdominal exercise but, it is advised to moderate the weight. A universal machine is needed for the performance of this exercise.

It is a particular abdominal exercise that train the abdominal more harder and also gives rooms for more weight training. It is advised to perform the cable crunches slowly, steadily and keeping the concentration all along throughout the performance.

Cable crunch targets and train your rib cage down to the pelvis. You may need to be observed during the exercise by an expert or a personal trainer.

The best way to train your abdominal with cable crunch!

Let get down on it so, position yourself tight and adjust and attach the rope handles to the high cable pulley of a universal machine. To protect your knees from the floor put a mat under your knees and grasp the rope in both hands and kneel about at least 3 feet away from the weight stack. Always remember that your back must be straight with your torso at a slightly forward angle. The cable of the pulley must be in front of you.

Then, bring your wrists down toward your head painstaking slowly contract the abdominal, what you need to focus yourself on is the area from the rib cage down to the pelvis. hold the contract at the bottom a little for about 2 to 3 seconds. Then get yourself back up slowly, keeping concentration and the attention on the abdominal. Repeat the process again prior to the desire rep.

Abdominal Cable Crunch
Cable crunch

Precautions and safety guide to take when doing cable crunch!

keep your correct position and attach the cable to the pulley machine. The way you position yourself is important when performing the exercise grasp the rope in both hands and kneel about at least 3 feet away from the weight stack, with the cable of the pulley should be in front of you your back should be straight with your torso at a slightly forward angle. Adjust and attach the rope handles to the high cable pulley of a universal machine.

Train slowly and painstakingly focus and concentrate focus don’t create any difficulty or momentum to yourself during the exercise, get backup slowly, keeping concentrate the tension on the abdominal muscle. Slowly contract the abdominal and hold the contract at the bottom a little. Bring your wrists down toward your head carefully.

Health benefits in training with cable crunch!

It helps to train the rib cage and abdominal for more strength. The cable crunch helps you to train and build your middle abdominal, it gives more abdominal strength, train your rib cage and helps in developing the lower abdominal muscle.

It helps to lose more excess belly fat, it is one of the best abdominal exercise that makes you lose some excess belly fat. It also helps train the pelvis and makes one physically fit.

HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

one leg dumbbell calf raise

butterfly

standing dumbbell biceps curl

dunkey calf raise

seated cable row

one arm dumbbell row

barbell lunge

forearm dumbbell or EZ

behind the back wrist curl

bench dip

plate front raise

Barbell Abdominal Side Bend!

Barbell Abdominal Side Bend!

The barbel abdominal side bend is an exercise that train the obliques both the side of your abdominal. It is advise to perform this exercise tho after the end of your other abdominal exercise. More to this is that this particular exercise can be carried out by holding two dumbbells, you may need to be assisted or your personal trainer all along the workout.

How to train the side of the abdominal -the barbell abdominal side bend.

So, position yourself stand upright keep your head up high you will have to look straight up front. Grab the the barbell or your dumbbells, stand with your feet about your shoulder width apart and begin with light barbel

place a light barbell of 10KG or 25KG do not put too much weight on your shoulders make sure that you keep your knees almost extend throughout the entire exercise and make sure be straight din’t bend yourself forward or backward during performing of the exercise be focus and concentrate to make sure that you can fill your obliques.

while performing the barbell abdominal side bend don’t stay close to the wall leave at least one inch from the wall so that you are not going to hit the wall with the edge of the barbell. so, slowly bend to the right and still keep the real straight forward and inhale.

Make sure to move slowly it is the better. Be concentrated and be carefully bend down to the left until the right side of your abdominal is slightly stretched. Make sure that your body and your barbell stay in one layer as you bend from side to side.

You are going to be generating the strength that comes from the right side of your abdominal, don’t bend your knees and keep your hips still throughout. Then exhale as you move slowly back up bend down to the right side again till your left side is stretch.

Take care make sure you don’t twist your upper body and do not bend your knees don’t move your hips also. Inhale as you move back to the beginning position and exhale slowly make sure that you are concentrated. Repeat the process again prior to the your desire rep. The exercise should be perform correctly don’t create any difficulty or momentum this can jeopardize the good performance.

precaution and the safety measure to take when training your abdominal side -barbell abdominal side bend.

keep a correct position and be straight.

Stake to a good position, a good position is very important when caring out an exercise position yourself very well and your feet. Your shoulder should width apart don’t stay close to the wall leave at least one inch from the wall. Make sure that your body and your barbell stay in one layer as you bend to the left and right .

Stand up right look straight forward and keep your head up high. Don’t bend your knees or twist your upper body make sure your keep your knees almost extended throughout the entire exercise don’t bend yourself forward or backward. Remember to still keep real straight when you bend don’t move your hips.

Concentrate move slowly.

Don’t move too fast you have to be bending slowly and make sure that you fill the full stretch in your obliques begin with the light barbell of at 10 to 25kg don’t overweight yourself . It is advisable to be assisted by an assistant or your personal trainer.

Benefits in performing abdominal barbell side exercise .

It help train and strength the sides abdominal.

It is one of the best exercise to strengthen you oblique the barbell abdominal side bend helps to train the oblique sides of the your abdominal. It train the side abs more efficiently than any other exercises, it also help to lose more weight and some excess belly fat as to boost more mass to it.

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HERE ARE MORE SIMPLE BUT, EFFECTIVE GREAT EXERCISES YOU SHOULD CHECKOUT THAT WOULD TRANSFORM YOUR BODY:

standing shrug

barbell bent over

barbell side bend

triceps dip with one bench

reverse barbell curl standing

triceps and shoulder push up

reverse preacher curl

incline dumbbell curl

cable crossover

deadlift for back

barbell flat bench press

EZ or barbell rollout

close grip chinup

barbell calf raise standing