In this lesson, you will learn how to do barbell abdominal side bends. This exercise targets the oblique muscles, and I recommend doing it at the end of your abdominal workout. The same movement can also be performed with two dumbbells. Find more abdominal exercises on our weight training and bodybuilding main page.
Execution
- Stand with your feet about shoulder-width apart and place a light barbell (e.g., 10 kg or 25 lbs) across your shoulders.
- Keep your knees almost fully extended and look straight ahead.
- Maintain an upright posture with your head held high—avoid leaning forward or backward.
- Bend to the left side while inhaling, keeping your gaze forward.
- Ensure your upper body and the barbell move in a single vertical plane.
- You should be able to perform the movement one inch away from a wall without the barbell touching it.
- Move slowly and with control, bending until you feel a slight stretch in the right side of your abdominals.
- Keep your knees straight and hips stable.
- Return to the upright position slowly while exhaling.
- The strength should come from the right side of your abdominals.
- Avoid twisting your torso, bending your knees, or shifting your hips.
- Now bend to the right side, stretching the left oblique, and inhale again.
- Return to the center, exhale, and repeat the movement, alternating sides.
Advice
- Perform 20 to 50 repetitions with light weights.
- To maintain proper form, imagine doing the movement just one inch away from a wall—this helps you stay in the correct vertical plane.
- Some people choose to do this exercise quickly, bouncing from side to side as a plyometric movement, but slower, controlled reps are usually more effective for targeted oblique training.
Suggestions
