Health and Beauty

How and why do low side bends of the reel?

Low curl side bends are simply a variation of the side bend typically performed with dumbbells. This exercise is usually used to develop the oblique muscles of the abdominal girdle.

Strengthening the oblique muscles has many benefits, including improved mobility, reduced risk of injury, improved physical performance, improved stability, and improved posture.

That is, whichever hand holds the handle, the opposite side is used. For example, if you hold the handle with your left hand, the right side will turn and vice versa.

Muscles used during lower pulley lateral flexion.
Illustrative credit © Aliaksandr Makatserchyk
  1. Attach a simple handle to a low pulley.
  2. Stand on the side of the pulley. He bent down and grabbed the handle. Then stand up and take one or two steps sideways away from the pulley.
  3. With your feet hip-width apart and your chest out, inhale and bend your torso sideways until you feel the muscles contract as you exhale.
  4. Inhale as you slowly return the handle to the starting position, leaning your torso toward the pulley.
  5. Repeat this movement for the intended number of repetitions.
  6. Turn and repeat bending one side of the pulley with the other side.

Training tips

  • Perform squats in a slow, controlled manner.
  • You can either place the non-working hand behind your head or keep the arm at your side so that it slides down your leg during the exercise.
  • Do not lean back when performing a side bend. Instead, you should lean slightly forward to maximize oblique muscle contraction, as you would with a lateral crunch.
  • Do not use excessive weights for this exercise, as this may cause injury and put too much pressure on the back and spine. Instead, choose moderate loads with a high number of repetitions.
  • You can place your free hand on your oblique muscles to feel the contraction better.
Side bends with a low hand roller on the oblique
Variation of side bends on the low pulley with hands on the obliques.
Illustrative credit © Aliaksandr Makatserchyk

It's a common myth that exercises that target your abdominal muscles or obliques, such as roller side bends, reduce abdominal fat or bulges. The truth is that the only way to lose belly fat or bulges is to reduce the overall amount of body fat by eating a healthy diet and exercising regularly.

How and why do low side bends of the reel?

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