Barbell Side Bend

Side bend exercises primarily target the obliques (internal and external). These are the muscles on the sides of the abdomen responsible for rotating the torso and straightening the torso from a laterally tilted position (lateral flexion of the spine). The rectus abdominis and transversus abdominis primarily have a stabilizing function.

Barbell side bend execution

Stand with your feet hip- or shoulder-width apart.

Place a barbell behind your neck at a point where it rests on your shoulder blades.

Tilt your torso as far as possible to one side by bringing your shoulder toward your side

Straighten your torso again.

Repeat on the other side

Barbell side bend

Active muscles:

External oblique muscle (external oblique)
Internal oblique muscle (internal oblique)

Stabilizing:

Transversus abdominis (transverse abdominal muscle, or ‘corset muscle’)
Rectus abdominis (straight abdominal muscle)
Erector spinae

Barbell side bend technique

Side bend exercises are quite popular, although their effectiveness is disputed. The exercise is popular, often because it is thought to help create a slimmer waist. This is not the case. Stronger and thicker muscles at the sides do not create a slimmer waist, but may actually increase the waist circumference. Localized fat burning is also not possible, so targeted fat loss at the sides of the abdomen will not occur through this exercise.

The exercise is often performed with a barbell or two dumbbells in the hands. You may question how useful it is to add weight to both sides of the body. It then works like a scale with the same weight placed on both sides. Both weights cancel each other out.

The primary function of these muscles is to stabilize the torso and keep it upright. You therefore train them for a healthy core and to prevent complaints and injuries. However, even for this purpose, side bends are not undisputed as an exercise. Repeatedly tilting sideways could potentially be dangerous for the intervertebral foramina through which the spinal nerves pass. Exercises that focus more on stabilization should therefore be recommended over the side bend.

Some of these complaints may possibly be prevented through proper execution. Focus on contracting the side (shoulder toward the hip) and avoid bending sideways from the hips. This prevents unnecessary pressure on the lower part of the spine, which is primarily built for stabilization. Moreover, tilting the torso adds little to the load on the muscles you want to engage.

At a glance