Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Stand tall with feet shoulder-width apart, holding a pair of dumbbells at your side. Engage your core and keep your chest up. Slowly bend sideways at the waist toward the dumbbell, lowering it toward your knee. Pause briefly at the bottom of the movement. Contract your obliques to return to the starting position. This is one rep. Complete all reps on one side before switching to the other.
Use a light to moderate weight to focus on form and avoid straining your lower back. Move slowly and with control, don’t rush the bend or the return. Don’t lean forward or backward. The movement should be strictly side-to-side. Exhale as you return to standing to engage your obliques more effectively. Avoid overextending. Go just far enough to feel a stretch, not strain.
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