Dumbbell Side Bends

Pubic symphysis

Intercostal Muscle Pain

Intercostal muscles

Quadratus lumborum

Sacrum Coccyx

Costal cartilages

Rectus abdominis

External oblique

Rectus abdominis, under the aponeurosis

Internal oblique, under the aponeurosis

QUADRATUS LUMBORUM MUSCLE

VARIATION AT A LOW PULLEY

Stand with the legs slightly apart, one hand behind the head and holding a dumbbell in the other hand:

• Bend the torso to the side opposite to the dumbbell.

8 Return to the initial position or beyond with passive flexion of the torso.

• Alternate sets changing the side of the dumbbell without resting.

This exercise mainly works the obliques on the side the torso bends toward. It works the rectus abdominis, deep muscles of the back, and quadratus lumborum (back muscle that Inserts on the 12th rib, the transverse processes of the lumbar vertebrae, and the iliac crest) less Intensely

VARIATION AT A LOW PULLEY

Intercostal muscles

Quadratus lumborum

Sacrum Coccyx

QUADRATUS LUMBORUM MUSCLE

Sternum Rih

Xiphoid process Lumbar vertebra Os coxa Sacrum Pyramidalls

Pubic symphysis

Costal cartilages

Rectus abdominis

External oblique

Rectus abdominis, under the aponeurosis

Internal oblique, under the aponeurosis

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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