Barbell Side Bent V. 2
Also known as: barbell side bent
Chasing bracing strength that carries over? Barbell Side Bent V. 2 uses heavy bilateral barbell loading to get there.
How to do Barbell Side Bent V. 2
- Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down.
- Keep your back straight and core engaged throughout the exercise.
- Slowly bend your torso to the right side, lowering the barbell towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat the movement on the left side.
- Continue alternating sides for the desired number of repetitions.
Barbell Side Bent V. 2 Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Keep a rep or two in reserve on the heaviest sets.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Take the smallest plate jump available once the reps are clean.
Common Barbell Side Bent V. 2 Mistakes
Loading the bar unevenly or skipping the collars
Match the plates side to side and clip collars on every set.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Barbell Side Bent V. 2
Swap Barbell Side Bent V. 2 For
Barbell Side Bent V. 2 — Frequently Asked Questions
How do you do the Barbell Side Bent V. 2?
Stand with your feet shoulder-width apart and hold a barbell with both hands, palms facing down. Keep your back straight and core engaged throughout the exercise. Slowly bend your torso to the right side, lowering the barbell towards your right knee. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Barbell Side Bent V. 2 work?
The Barbell Side Bent V. 2 primarily targets the abs. It is classified as a core exercise and is performed with a barbell.
How many sets and reps of the Barbell Side Bent V. 2 should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Reset the bar between reps rather than bouncing. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Side Bent V. 2 good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Side Bent V. 2?
Try the Weighted Crunch, Tuck Crunch or the Kettlebell Double Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Side Bent V. 2 the same as the barbell side bent?
Yes. The Barbell Side Bent V. 2 is also commonly called the barbell side bent. Different gyms and training programs label it differently, but "barbell side bent" refer to this same movement.
