Exercise guide · Intermediate · Compound
Barbell Side Bent: How to Do It & Muscles Worked
The barbell side bent is an exercise targeting the abdominal muscles, particularly the obliques, by bending the torso side to side while holding a barbell. It also engages the lower back for stability.
How to do the barbell side bent
- Step 1: Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
- Step 2: Keep your back straight and core engaged throughout the exercise.
- Step 3: Slowly bend your torso to the right side, lowering the barbell towards your right knee.
- Step 4: Pause for a moment, then return to the starting position.
- Step 5: Repeat the movement on the left side.
- Step 6: Continue alternating sides for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Barbell Side Bent alternatives
More exercises that train the abs as their main target:
-
Arm Slingers Hanging Bent Knee Legs
Abs · Body Weight · Intermediate compound -
Arms Overhead Full Sit-Up (Male)
Abs · Body Weight · Intermediate compound -
Assisted Lying Leg Raise with Lateral Throw Down
Abs · Assisted · Intermediate compound -
Assisted Lying Leg Raise with Throw Down
Abs · Assisted · Intermediate compound -
Band Alternating V-Up
Abs · Band · Intermediate compound -
Band Assisted Wheel Rollerout
Abs · Band · Intermediate compound -
Band Bicycle Crunch
Abs · Band · Intermediate compound -
Band Jack Knife Sit-Up
Abs · Band · Intermediate compound
More abs exercises
-
Dead Bug
Abs · Body Weight · Beginner compound -
Hanging Leg Raise
Abs · Body Weight · Advanced compound -
3/4 Sit-Up
Abs · Body Weight · Beginner compound -
45° Side Bend
Abs · Body Weight · Beginner compound -
Air Bike
Abs · Body Weight · Beginner compound -
Alternate Heel Touchers
Abs · Body Weight · Beginner compound
Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.