Barbell side bends

Category

Core

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

External Obliques, Internal Obliques

Secondary muscles

Rectus Abdominis, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged.
2. Lean to the right side by bending at the waist, lowering your torso as far as is comfortable.
3. Return to the starting position by engaging your oblique muscles and straightening your torso.
4. Repeat the movement to the left side. Continue alternating sides for the desired number of repetitions.

Form tips

• Avoid twisting your torso during the movement to focus on the side bend.
• Breathe steadily, exhaling as you bend to each side and inhaling as you return to the center.
• Keep your movements slow and controlled to maximize muscle engagement and prevent injury.