라이브러리로시작 
끝 
운동 라이브러리
Dumbbell Side Bend
A standing lateral flexion movement holding one dumbbell that strengthens the obliques and side trunk through a controlled range.
복근덤벨Lateral flexion
주동근
외복사근
협응근
내복사근요방형근
장비
덤벨
패턴
Lateral flexion
준비 자세
- 01Stand tall holding one dumbbell at your side.
- 02Place the free hand on the hip or behind the head.
- 03Set feet hip width apart.
- 04Brace the core lightly before bending.
수행
- 01Bend sideways toward the dumbbell, lowering it along the thigh.
- 02Stop when you feel a stretch in the opposite side.
- 03Pull the torso back upright using the opposite obliques.
- 04Finish the set, then switch hands.
체크포인트
- -The movement is purely sideways, no forward lean or twist.
- -Hips stay level and still; only the torso moves.
- -The dumbbell slides close along the leg.
- -The working side is opposite the loaded hand.
흔한 실수
- -Holding a dumbbell in both hands, which cancels the resistance.
- -Twisting or leaning forward during the bend.
- -Shifting the hips sideways instead of flexing the trunk.
- -Rushing the reps with momentum.
프로그래밍 노트
- -Use 2 to 3 sets of 10 to 15 reps per side.
- -Take 2 seconds down and 2 seconds up.
- -Progress load conservatively; heavy side bends thicken the waist.