Barbell Side Bend
Barbell Side Bend is a strength – loaded lateral flexion exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Erector spinae
- Exercise type
- Strength – loaded lateral flexion
Exercise technique
- Rack
Place a light bar on your upper trapezius, not your neck.
- Grip
Hold the bar symmetrically with both hands.
- Base
Stand shoulder-width apart and soften your knees.
- Right bend
Keep your pelvis in place and bend your torso a short distance to the right.
- Return
Use your lateral trunk muscles to return upright.
- Left bend
Apply the same control to the opposite side.
- Breathing
Exhale as you straighten and keep both bar ends quiet.
Key technique points
- Use light weight and a short angle.
- Do not shift your hips sideways.
- Keep your chest forward.
- Keep your neck neutral beneath the bar.
- Do not add a forward bend.
- Return to upright alignment after each bend.
Common mistakes
Forcing depth
Do not take loaded lateral lower-back movement beyond your control.
Bar on the neck
Do not concentrate load over the cervical vertebrae.
Shifting the pelvis
Do not imitate a side bend by pushing your hips the opposite way.
Rotating the torso
Do not add uncontrolled rotation to lateral flexion.
Swinging the bar
Do not increase inertia at the long bar’s ends with quick transitions.
Bending and rising through the knees
Do not replace lateral trunk movement with leg drive.
Frequently asked questions
Barbell Side Bend: why is “Forcing depth” a mistake?
Do not take loaded lateral lower-back movement beyond your control.
Barbell Side Bend: why is “Bar on the neck” a mistake?
Do not concentrate load over the cervical vertebrae.
Barbell Side Bend: why is “Shifting the pelvis” a mistake?
Do not imitate a side bend by pushing your hips the opposite way.
Barbell Side Bend: why is “Rotating the torso” a mistake?
Do not add uncontrolled rotation to lateral flexion.
Barbell Side Bend: why is “Swinging the bar” a mistake?
Do not increase inertia at the long bar’s ends with quick transitions.
Barbell Side Bend: why is “Bending and rising through the knees” a mistake?
Do not replace lateral trunk movement with leg drive.
What should I focus on when doing Barbell Side Bend?
Use light weight and a short angle. Do not shift your hips sideways. Keep your chest forward. Keep your neck neutral beneath the bar. Do not add a forward bend. Return to upright alignment after each bend.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.