Barbell Side Bend

A beginner strength exercise for the abs, done with a barbell.

Main muscles: Abs
Also works: Lower back
Equipment: Barbell
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Barbell Side Bend

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Barbell Side Bend

Questions

What muscles does the Barbell Side Bend work?

Mainly the abs, with the lower back helping.

Is the Barbell Side Bend good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Barbell Side Bend?

Good alternatives that train the abs: Seated Barbell Twist, Landmine 180's, Alternate Heel Touchers or Barbell Ab Rollout.

How many sets and reps of the Barbell Side Bend should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).