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Ineffectiveness of Dumbbell Side Bends

Dumbbell side bends are an ineffective exercise for targeting the waist that can potentially harm the lower spine. While they work the oblique muscles, holding weights adds undue stress to the spine during lateral flexion. The weights also prevent the obliques from having to do the work, since the weight in the opposite hand helps lever the body back up. Additionally, dumbbell side bends do not aid in fat loss from the belly area, which requires diet and a combination of exercises. It is best to avoid this exercise or modify it by using a single dumbbell or balancing on one foot to make it more effective and safer.

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88 views2 pages

Ineffectiveness of Dumbbell Side Bends

Dumbbell side bends are an ineffective exercise for targeting the waist that can potentially harm the lower spine. While they work the oblique muscles, holding weights adds undue stress to the spine during lateral flexion. The weights also prevent the obliques from having to do the work, since the weight in the opposite hand helps lever the body back up. Additionally, dumbbell side bends do not aid in fat loss from the belly area, which requires diet and a combination of exercises. It is best to avoid this exercise or modify it by using a single dumbbell or balancing on one foot to make it more effective and safer.

Uploaded by

ronwest1990
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Side Bend with Dumbbells in Both Hands

Dumbbell side bend is popular but it is an ineffective exercise meant to target the waist.
The side bends are performed standing, by holding a weight in each of your hand and
leaning sideways. There are several reasons that’s why dumbbell side bend is a
useless exercise.
If you are doing a side bend with any sort of weight, you are really building the oblique
muscle. However, if you are doing by holding a dumbbell in each hand, it could be
potentially risky for the spine as you are putting extra stress on your lower spine. This is
because the lateral spinal flexion puts your spine in a vulnerable position, especially
when you are holding a heavy weight.
Besides that, holding one dumbbell in each hand deny the need for the muscle to do the
job. Instead of using the obliques to lift up the weight from one side, you just rely on the
weight in the other hand to counter-lever your way up. For example, when you lean to
the right side, the weight in the left hand will help to get back up.
Last, Dumbbell side bends doesn’t sport reduce, it will not reduce the fat on the sides of
belly. The only way to lose belly fat is through a combination of exercise and diet.
Hence it is best to avoid this exercise. if you insist on keeping this exercise, you can
make it more effective by using one dumbbell or make it even harder by balancing on
the foot.

References:

1. Haley A. Training Trash Bin: Dumbbell Side Bends [Internet]. STACK. 2014 [cited
2019May12]. Available from: https://www.stack.com/a/dumbbell-side-bends

2. Unknown. Don't "Waist" Your Time with Dumbbell Side Bends [Internet]. Don't
"Waist" Your Time with Dumbbell Side Bends. 2011 [cited 2019May12]. Available
from: http://wellerbodiespersonaltraining.blogspot.com/2011/11/dont-waist-your-
time-with-dumbbell-side.html

3. Thibaudeau C. The 5 Most Worthless Exercises of All Time [Internet]. T NATION.


2018 [cited 2019May12]. Available from: https://www.t-nation.com/training/the-5-
most-worthless-exercises-of-all-time

4. Cianciolo B. 7 Workout Moves That Are A Complete Waste of Time [Internet].


Redbook. Redbook; 2017 [cited 2019May12]. Available from:
https://www.redbookmag.com/body/health-fitness/tips/a22622/bad-exercises/

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