AbdominalsBeginner

Barbell Side Bend

Strength movement using Barbell.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary AbdominalsSupporting Lower Back

Movement instructions

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.

Technique guidance

Exhale through the turning or resisting effort and inhale as you return. Move only through a range that allows calm, continuous breathing.

Keep the movement within a comfortable range and avoid forcing the spine or knees.
Start with light resistance until you can control both directions.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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