Core / Beginner / Isolation (single joint)

Barbell Side Bend

A barbell isolation exercise for the obliques and abs, with the lower back assisting.

At a glance

Primary

Obliques, Abs

Secondary

Lower back (erectors)

Equipment

Barbell

Movement pattern

Side bend

Level

Beginner

Type

Core, Isolation (single joint)

How to do it

1. 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.
2. 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.
3. Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
4. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Holding weights in both hands.

  Why it hurts: The weights cancel out and you just flex the spine side to side.

  ✓ Instead: Hold one weight, bend slowly to the side and return by pulling up with the opposite obliques.

• ✗ Twisting or leaning forward while bending.

  Why it hurts: Combined side bending and rotation loads the discs.

  ✓ Instead: Move only sideways, as if between two panes of glass.

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