Weighted Side Bends: How To Do, Benefits and Variations

The Weighted Side Bends are one of the best exercises to target your core muscles. It is one of the few exercises that specifically target the side muscles of your abs also known as “obliques”.

The weighted side bend movement engages and strengthens your oblique muscles, these muscles are responsible for spine movements and stabilizing the core.

It is crucial to perform exercises with good form as that helps in preventing any injuries as well as in getting the maximum benefits out of your workouts. For weighted side bends, make sure to use a weight that you are comfortable in using.

When done with the right form and technique, it can help a great deal in increasing the strength of the oblique, and the overall strength and stability of the core.

In this article, we will discuss how to do variations form of weighted side bends and its benefits.

Weighted side bends benefits

The weight side bends are traditional exercises that are found in most oblique workout routines, and it offers many benefits.

  • Weighted side bend help to contribute to a stronger core, reduce the risk of back pain and improve functional movements.
  • Improves the lateral flexion of the spine and functional mobility.
  • Weighted side bends stretch the abdominal muscles and digestive organs. This aids and regulates digestion, elimination, and metabolism.
  • Training the oblique muscles with side bend will help in shaping and toning the waistline.
  • Weighted side bends are a core exercise. A strong core helps in building strong back muscles. It enhances the stability of the back muscles and helps in preventing injuries and protecting the lower back in a more effective way.

Weighted Side Bends Muscles Worked

The weighted side bend works the obliques—the two layers of muscles Obliques, (the external and internal obliques) at each side of the waist.

The weighted side bend doesn’t work just the obliques. It also heavily hits the AbsSerratus anterior and the quadratus lumborum.

Weighted Side Bends Muscles Worked

Weighted Side Bend Variations

Weighted side bend exercises come in different varieties. Oblique twists are versatile and easy to perform. In fact, there is no one-way to perform a side bend.

Each side bend is unique and will keep any workout routine interesting.

You can easily and effective do the weighted side bend with dumbbell, plate, Barbell and cable Machine,

1. Dumbbell Side Bend

If you’re looking for straightforward weighted side bend exercises to add to your routine, dumbbell side bend is a great staple exercise to get you started.

The dumbbell side bend is effective at targeting the internal and external obliques, strengthening the lateral flexion of your spine, improving spinal mobility, and helping to develop a strong and stable core.

Dumbbell Side Bend

How To Do Dumbbell Side Bend

  1. Stand with your feet shoulder-width apart while holding a dumbbell with a neutral grip in your right hand with your arm hanging at your side. You can place your free hand behind your head.
  2. Your posture should be tall with your shoulders over your hips.
  3. Maintain a neutral head and neck position throughout the exercise.
  4. Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
  5. Hold for a second and return to the starting position.
  6. Complete the desired number of reps and repeat on the other side.

Tips

  • Keep the dumbbell close to your side, your elbow very slightly bent, and your hips still.
  • To work the oblique muscle, perform these exercises slow and steadily.
  • Make sure to keep your body stable and avoid leaning forward or backwards during the exercise.
  • Avoid using a heavy dumbbell for this exercise. Large, overdeveloped oblique muscles will make your waist appear bulky.

2. Cable Side Bend

The cable side bend is the best variation of the weighted side bend, typically performed using a pulley machine.

Using cables allows you to change the point where the load is maximized. Cable side bends are more controllable, you can achieve more with less weight, and they allow you to stay within an active range of motion for your obliques.

Cable Side Bend

How To Do Cable Side Bend

  1. Attached D-handle to a low pulley and stood side-on to the weight stack.
  2. Grasp the D-handle with your right hand and stand with the pulley to your right side.
  3. Your torso should be laterally flexed (bent sideways) towards the pulley, and your arm should be straight and close to your body.
  4. Bend your torso away from the pulley, pulling the D-handle upward.
  5. Slowly lower the D-handle back to the starting position by bending your torso towards the pulley.
  6. Repeat for the desired number of repetitions. Turn around and repeat the cable side bend with your left side.

Tips

  • After an intensive set of side bends, take two or three minutes’ rest before working your other side, so that your performance on the latter doesn’t suffer.
  • Keep your core engaged throughout the movement.
  • Take an adequate amount of rest in between sets.

3. Standing Barbell Side Bend

The barbell side bend is effective at targeting obliques, strengthening your spine, improving spinal mobility, and helping to develop a strong and stable core.

For an easier variation, you can do bodyweight side bend and for the other challenging variation of side bend, use a dumbbell, cable machine.

Barbell Side Bend

How To Do Standing Barbell Side Bend

  1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck).
  2. Your feet should be shoulder width apart.
  3. With your head up and still keeping your back straight, bend at the waist to the right, holding for a couple of counts.
  4. Return to a standing straight position and then bend at the waist to the left side, holding for a couple of counts.
  5. Return to a standing, straight position.
  6. Repeat for the recommended number of repetitions.

Tips

  • Always warm-up and gradually increase, just as you would for almost any exercise.
  • Concentrate on the stretch and contraction of the oblique muscles throughout the movement.
  • Do not bend your entire body to include your hips during the side bend. The movement should come primarily from the obliques, and you should focus on movement from the rib cage and up. 

4. Plate Side Bend

Finally, if you’re looking for one more weighted side bend workout, try the plate side bend.

Variations: For an easier variation, you can do bodyweight side bend and for the challenging side bend do barbell side bend, weighted 45 degree hyperextension bench side bends.

weight plate side bend

How To Do Plate Side Bend

  1. Hold a plate in your right hand with your arm hanging at your side. You can place your free hand at the side.
  2. Your posture should be tall with your shoulders over your hips. Keep your head and neck in a neutral position while doing the exercise.
  3. Bend at the waist to the left and use your oblique muscles to pull your torso down.
  4. Hold for a second and return to the starting position.
  5. Complete the desired number of reps and repeat on the other side.

Tips

  • Always pay proper attention to the form.
  • To work the oblique muscle, perform these exercises slow and steadily.
  • Make sure to keep your knees and elbows slightly bent instead of locking them out.
  • Women can do this exercise too. It will not make the obliques too bulky looking if using light to moderate weights. 

Sets And Reps For Side Bend

2-4 sets of anywhere between 8-25 reps, varying the reps between workouts, can be sufficient for the weighted side bend. 

However, it really depends on your goals and exercise routine. If you’re looking to beef up and strengthen the obliques, the heavier weights (not maximal weights) for lower reps is ideal. 

If doing higher reps, take your sets to failure to get similar muscle-building effects. 

Takeaways

The weighted side bend with plate is an effective exercise to, provided you healthy spine.

Perform it with correct form, to strengthen your core muscles and increase their robustness and resistance to injury.

Know More About Oblique Training

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