Barbell Side Bend

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

Movement guide

Barbell Side Bend

Demand · source-assignedEasy (unreviewed)

Equipment requiredA barbell

Muscle focusAbs · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Barbell Side Bend demonstrated on the 3D figure

3D demoBarbell Side BendBeginner · A barbell

Beginner grade (source-assigned).

Harder option

Dumbbell side bend demonstrated on the 3D figure

3D demoDumbbell side bendIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Back.

Equipment

A barbell

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Weighted Ball Side BendIntermediate · Exercise ball

Barbell rollout from the knees demonstrated on the 3D figure

3D demoBarbell rollout from the kneesAdvanced · A barbell

Farmer's carry demonstrated on the 3D figure

3D demoFarmer's carryBeginner · A dumbbell + A kettlebell

One-arm medicine-ball slam demonstrated on the 3D figure

3D demoOne-arm medicine-ball slamIntermediate · Medicine ball

Overhead carry (waiter's walk) demonstrated on the 3D figure

3D demoOverhead carry (waiter's walk)Intermediate · A dumbbell + A kettlebell

Suitcase carry demonstrated on the 3D figure

3D demoSuitcase carryIntermediate · A dumbbell + A kettlebell

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Questions people ask

What muscles does the Barbell Side Bend work?

Mainly the abs, with help from the back.

What equipment do I need for the Barbell Side Bend?

A barbell.

Is the Barbell Side Bend good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Dumbbell side bend.

How do I make the Barbell Side Bend harder?

Progress to the Dumbbell side bend, or add load, range or slower lowering once your form is solid.