How To Do Barbell Side Bends

Barbell Side Bends Exercise

Barbell Side Bends is a great exercise for targeting the abdominal muscles particularly the oblique and serratus muscles. It will also help strengthen the lower back area.

Barbell Side Bends is best performed with light weights and high reps.

Using heavy weights will place unnecessary pressure on your lower back.

This exercise can be used as a warm up before working out your back, legs or prior to performing any overhead pressing exercise.

Barbell Side Bends How To

  • Place a barbell across your shoulders.
  • Take a wide overhand grip; assume a shoulder width stance, slightly bend your knees and put an arch on your lower back. Tighten your core muscles and push out your chest. Keep a straight body position throughout the exercise.
  • Take a deep breath, exhale then bend to one side. Bend as far as you can go or until you feel a nice, comfortable stretch on the other side.
  • Contract your oblique and abdominal muscles and return to the starting position.
  • Set your position; then bend to the other side.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Barbell Side Bends requires deliberate and precise form and technique.

Do not rush through the exercise; be mindful of how low you will bend to the side.

Do not bend forward at the hips and always keep the straight body position.

Variations: Standing Oblique Cable Crunch, Dumbbell Side Bends

Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Barbell Side Bends