How to Do Barbell Side Bends

Barbell side bends are a great way to work your oblique muscles, an often forgotten area which is essential for toned, six-pack abs. Barbell side bend exercises are simple enough that virtually anyone can use this technique safely and easily, either at home or at the gym.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Barbell or two hand-held weights

1. Choose a barbell weight that will offer you a challenging workout without causing strain. Because you must place the barbell behind your head, it is better to use a lighter weight and perform more repetitions than to use a heavy weight and risk straining your neck muscles.
2. Stand with your feet shoulder-width apart and place a barbell at the back of your neck, rolling it down onto your shoulders slightly so that you can keep your neck lifted straight. Open your arms as wide as is comfortable, holding the barbell with your palms facing out.
3. Perform barbell side bends with hand-held weights if you are working at home and do not have access to a barbell. Simply hold a weight in each hand with your arms relaxing at your sides and perform the exercises in the exact same manner.
4. Keep your spine tall and straight and gently bend to the right side as you exhale, making sure that your legs remain straight and that you only bend at the waist. Inhale and slowly come back to standing and then bend to the left. Complete two to three sets of ten to 15 barbell side bend exercises.