Male model ex_TFKWQN

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Waist · Barbell

Barbell Side Bends

intermediatestrength

Barbell Side Bends is an intermediate isolation strength exercise that works the abs (waist), with the abdominals and lower back assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Obliques · External Obliques, Internal Obliques

Secondary muscles

Abdominals · Rectus Abdominis
Lower Back · Erector Spinae

How to do Barbell Side Bends

Stand with your feet shoulder-width apart, holding a barbell across your upper back with an overhand grip, hands slightly wider than shoulder-width apart. Keep your back straight and your core engaged.
Lean to the right side by bending at the waist, lowering your torso as far as is comfortable.
Return to the starting position by engaging your oblique muscles and straightening your torso.
Repeat the movement to the left side. Continue alternating sides for the desired number of repetitions.

Form tips

Avoid twisting your torso during the movement to focus on the side bend.
Breathe steadily, exhaling as you bend to each side and inhaling as you return to the center.
Keep your movements slow and controlled to maximize muscle engagement and prevent injury.

Barbell Side Bends alternatives

Band Side Bend

Abs · beginner

Dumbbell Side Bend

Abs · intermediate

Dumbbell Overhead Side Bend

Abs · intermediate

Plate Pinch Grip Side Bend

Abs · intermediate

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45 Degree Side Bend

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Med Ball Side Wall Slams

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Side Plank

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Dumbbell Side Plank With Rear Fly

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Standing Side Slope Stretch

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Side Plank Oblique Crunch

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Seated Side Bend Pose

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Barbell Side Bends FAQ

What muscles does Barbell Side Bends work?

Barbell Side Bends mainly works the abs in the waist (External Obliques and Internal Obliques). The abdominals and lower back work as secondary muscles.

What equipment do you need for Barbell Side Bends?

You need a barbell.

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

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Side Bends good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Barbell Side Bends burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Side Bends?

Other exercises for the abs include Band Side Bend, Dumbbell Side Bend, Dumbbell Overhead Side Bend and Plate Pinch Grip Side Bend.

For developers

Use Barbell Side Bends in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_TFKWQN" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_TFKWQN",
  "name": "Barbell Side Bends",
  "model": "male",
  "target": "Abs",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_TFKWQN/mp4-720.mp4?…",
    "poster": "https://…/ex_TFKWQN/poster.jpg?…"
  }
}