GymPlan AIBarbell Side Bend
Barbell Side Bend is a beginner isolation barbell exercise that mainly works your abs, with help from your lower back.
How to do the barbell side bend
- 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.
- 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.
- Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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Start your free trialBarbell Side Bend alternatives
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What muscles does the barbell side bend work?
It mainly works your abs; your lower back assist.
How many sets and reps of barbell side bend should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the barbell side bend good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.