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Please read our guidelines section before attempting any of our six pack oblique exercises.

Oblique Barbell Side Bends Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Alternating Novice + Moderate External Oblique None Mass Strength
Focused Novice + Tough External Oblique None Mass Strength
Exercise Needs
Equipment Needed A barbell, squat stands and a suitable amount of weight
Equipment Guide Check out our barbell and dumbbell sets
Stretching Exercise Guide Please read our abs stretching guide before starting
Muscle Group Guide Also see information about the oblique muscles

Oblique Barbell Side Bends Alternating Technique

Oblique Barbell Side Bends Focused Technique
Alt Oblique Barbell Side Bends
Focused Oblique Barbell Side Bends
Alternating Technique - Start by placing the barbell onto the squat stands and attach a suitable amount of weight. Position the barbell evenly across the back of your shoulders and use your hands in a wide grip to steady the barbell throughout the exercise. Remove the barbell from the stands and step back positioning your feet shoulder width apart. Inhale as you lower the barbell down to one side as far as you can keeping your back straight whilst maintaining strong control over the barbell. Exhale as you straighten your body back to the upright starting position. Do not allow any longer than a 1 count before repeating this technique in the other direction. Return the barbell to the squat stands when you are finished.
Focused Technique - As before start by placing the barbell on the squat stands and attach a suitable amount of weight. Again position the barbell evenly across the back of your shoulders using your hands in a wide grip position to steady the barbell throughout the exercise. When ready remove the barbell from the stands and step back until clear. This time you will be using one side of your oblique's at a time starting with your weakest. Inhale as you lower the barbell down sideways in a slow, controlled manner until you feel your oblique muscles stretch. Exhale as you straighten your upper body back to the starting position. Do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the oblique muscles and increase the overall benefits of the exercise.

Oblique Barbell Side Bends Alternating Technique Video

Oblique Barbell Side Bends Focused Technique Video