Barbell Side Bend

Also called barbell side bends, standing side bend and oblique bend.

Works

Abs, plus lower back

Equipment

Barbell

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.

1. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
2. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
3. Repeat for the recommended amount of repetitions.

Cues

• Bar on the back, feet hip width.
• Bend straight to the side.
• No twisting or leaning forward.
• Pull up with the opposite oblique.

Common mistakes

• Rotating the torso.
• Going too heavy.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

Swap for