sidebends

Sidebends are a strength exercise that targets the oblique muscles of the core. They are performed by bending the torso laterally away from the midline while resisting the movement with the obliques. Sidebends can be done with free weights such as dumbbells, with a cable machine, or as bodyweight movements.

Technique: Stand with feet shoulder-width apart and maintain a tall, neutral spine. Hold a dumbbell in one hand with the arm resting at the side, or use a cable handle for a bilateral load. Keeping the hips square and the torso upright, slowly bend to the side to lower the weight toward the knee or just a few inches, then reverse the motion to return to the starting position. Breathe: exhale as you bend, inhale as you return. For cable side bends, keep the elbow slightly bent and the torso still to avoid twisting.

Variations include standing single-arm dumbbell side bends, two-arm dumbbell side bends, cable side bends with a bar or rope, and seated side bends on a bench.

Muscles and benefits: Primary targets are the external and internal obliques, with support from the quadratus lumborum and rectus abdominis. Sidebends can improve lateral core strength, spinal stability, and functional movement involving bending and turning, contributing to overall core resilience and posture.

Safety and tips: Common mistakes include using momentum, twisting the torso, bending the spine excessively, or letting the hips shift. Use a modest weight and controlled tempo, and discontinue if pain occurs. Individuals with lower back injuries or scoliosis should seek guidance from a clinician before performing sidebends.