Side Bends

Side Bends

How to do side bends properly, with perfect form and technique! The best oblique exercise for a strong core, abs, and abdominals!


  • Increase Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Rectus Abdominis (Abs)

How To Do Side Bends Properly

  • While standing erect with feet shoulder-width, grab a weight with one hand and hold it to your side. This could be a dumbbell, kettlebell, plate, cable attachment or anything you can find.
  • Hold the weight slightly behind you so that your shoulder is back and down.
  • While keeping your hips fixed, side bend and lean your torso towards the weight until you feel your opposing obliques stretch.
  • Then, flex your obliques hard to lean away and raise the weight. Hold this side bend position for 1-2 seconds.
  • Then, control the descent and begin again.
  • Make sure you do not twist as you flex laterally. Stay in the same vetical plane.

Note: If you hold a weight in both hands then they will counterbalance each other and this exercise will lose its effectiveness. Do one side at a time!

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