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Barbell Side Bends

Beginner
Equipment
Abs
Abs
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
N/A

Barbell side bends are a classic core isolation exercise used to target the obliques, the muscles on the sides of your abdomen. By using a barbell placed across your upper back, you increase resistance, which makes this variation more intense than the dumbbell version. It’s ideal for improving core strength, stability, and adding definition to the sides of your midsection.

Key Benefits:

  • Strengthens the obliques and core stabilizers
  • Improves lateral flexion and trunk mobility
  • Enhances balance and posture
  • Can help with rotational sports performance
  • Simple setup and great for supersets or finishers
  1. Grab a light barbell and rest it across the back of your shoulders (on the traps, not the neck).
  2. Sit down on a flat bench with your feet wider than shoulder width and back straight.
  3. Slowly lean to the right, lowering the barbell as far as your flexibility allows while keeping your torso straight.
  4. Without pausing in the middle, lift back up and bend directly to the left side.
  5. Continue alternating sides for the desired number of repetitions.
  • Keep your eyes facing forward at all times to avoid rounding or twisting the spine.
  • Focus on the stretch and contraction of the obliques—control is more important than speed.
  • Avoid using too much weight, as this can strain the spine and reduce effectiveness.
  • This exercise can also be performed standing for a more functional variation.

🔥 Want to carve out stronger, more defined obliques? Barbell side bends are a powerful addition to your core training arsenal.

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