Setup and loading
Bar resting on your traps, below your neck.
How to do the barbell side bend step by step
- Stand with the bar on your shoulders and feet shoulder-width apart.
- Bend sideways at the waist only.
- Return to center and repeat on the other side.
Form cues
- Hips still
- Side-to-side movement only
Common mistakes
- Rotating your torso
- Using too much weight
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
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