Weight Training for Specific Muscle Groups

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The Obliques

The obliques are the large muscle group on either side of your lower back. They begin just under the ribcage and assist in twisting motions for the torso. The obliques are also involved in helping to transfer power from the legs to the lats and upper back and shoulder. The obliques are particularly important in swinging motions such as in hitting a ball and gymnastics and other sports requiring strong lower back muscles.

The Exercises

[Dumbbell Side Bend] [Barbell Side Bend]

[Bend To Opposite Foot] [Stiff Legged Dumbbell Deadlift]

[Seated Barbell Twist]

The Exercises

Obliques
Dumbbell Side Bend

  • Stand erect, feet 16" apart.
  • Hold dumbbell in right hand, palms in.
  • Place left hand on waist.
  • Keep back straight.
  • Bend to right as far as possible, then bend to left as far as possible.
  • Change weight to left hand and repeat movement.
  • Bend at waist only, not at hips or knees.
  • Inhale to right, exhale to left.
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Obliques
Barbell Side Bend

  • Stand erect, feet 16" apart.
  • Place light barbell on shoulders.Keep back straight, head up.
  • Bend to right as far as possible, then bend to left as far as possible.
  • Bend at waist only, not at hips or knees
  • This exercise can also be done seated.
  • Inhale to right, exhale to left.
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Obliques
Bend To Opposite Foot

  • Stand erect, feet 16" apart.
  • Grasp dumbbell with left hand, palm in.
  • Place right hand on upper right
  • Bend until dumbbell nearly touches right foot.
  • Return to starting position.
  • Change dumbbell to right hand and repeat.
  • Inhale down, exhale up
.
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Obliques
Stiff Legged Dumbbell Deadlift

  • Stand erect, feet 16" apart.
  • Hold dumbbells, palms in.
  • Keep back straight, head up, hips and knees locked
  • Bend forward until dumbbells touch floor.
  • Return to starting position.
  • Inhale down, exhale up.
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Obliques
Seated Barbell Twist

  • Place light barbell on shoulders.
  • Sit at end of bench, feet firmly on floor.
  • Twist torso to right, then to left by twisting at waist only.
  • Do not move head from side to side.
  • Keep back straight, head up.
  • Inhale to right, exhale to left.
  • Can also be done standing