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

Oblique Fitness Ball Barbell Side Bends Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Focused Intermediate + Moderate External Oblique None Strength Balance
Alternating Intermediate + Moderate External Oblique None Strength Balance
Exercise Needs
Equipment Needed A barbell,a fitness ball 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 Fitness Ball Barbell Side Bends Focused Technique

Oblique Fitness Ball Barbell Side Bends Alt Technique
Focused Oblique Fitness Ball Barbell Side Bends
Alt Oblique Fitness Ball Barbell Side Bends
Focused 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 behind your head 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. Sit down on the fitness ball with your feet shoulder width apart and start the exercise once you have found your balance. You will be focusing on one side of your oblique muscles at a time starting with your weakest first. Inhale as you lower the barbell down to one side keeping your back and mid section as straight and solid as possible. Stop when you feel your oblique muscles stretch. Exhale as you straighten your body back to the starting position. Do not allow any longer than a 1 count before repeating the technique with the same side.
Alternating Technique - As before start by placing the barbell onto the squat stands and attach a suitable amount of weight. Again position the barbell across the back of your shoulders using your hands in a wide grip position to steady the barbell for the duration of the exercise. Sit down on the fitness ball with your legs shoulder width apart, sit tall and start the exercise once you have found your balance. This time you will be alternating between the sides of your oblique muscles. Inhale as you lower the barbell down to one side allowing your upper body to follow. Keep your mid section as strong as possible whilst maintaining your balance. Stop when you feel your oblique muscles stretch. Exhale as you raise the barbell back to the starting position again maintaining your balance. 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.

Oblique Fitness Ball Barbell Side Bends Iso Technique Video

Oblique Fitness Ball Barbell Side Bends Alt Technique Video