How To​ Do Side Bends Properly

Side Bends


  • Increase Oblique Activation
  • Increase Oblique Strength

Prime Movers:

  1. Obliques
  2. Rectus Abdominis (Abs)

How To Do Side Bends

  • 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, lean your torso towards the weight until you feel your opposing obliques activate.
  • Pause in this position and flex them hard to return to the start position before controlling the descent again.
  • Do not twist as you flex laterally.

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

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