Toolbox Aid

May 2nd, 2023 5:31 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell standing side bend is an exercise that targets the obliques (side abs) and helps improve core stability.

Stretch to do prior to exercise:

• Side torso stretch
• Standing quadriceps stretch
• Shoulder stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging or cycling
• 2-3 sets of 10 reps of bodyweight side bends and torso twists

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form while still challenging your muscles. Start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise.

Proper form:

1. Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
2. Keep your back straight and your core engaged as you bend to the side, lowering the dumbbell towards your knee.
3. Pause at the bottom of the movement, and then return to the starting position.
4. Repeat for the desired number of reps, and then switch sides.

How to reduce difficulty:

• Use a lighter weight dumbbell
• Decrease the range of motion by not bending as far to the side

How to increase difficulty:

• Use a heavier weight dumbbell
• Increase the range of motion by bending further to the side
• Add a pause or hold at the bottom of the movement

Number of reps:

• Beginner: 2-3 sets of 8-10 reps per side
• Intermediate: 3-4 sets of 10-12 reps per side
• Advanced: 4-5 sets of 12-15 reps per side

Estimated time for exercise: 5-10 minutes