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Exercise handout — move better, feel better.

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Barbell Side Bend

IntermediateStrengthTier T3

You stand with feet shoulder-width apart, holding a barbell across the back of your shoulders. You keep your head up and back straight, bend sideways at the waist, then return upright.

Targets: Lumbar Spine

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman standing tall with a bare barbell across the back of her shoulders.

    Step 1 of 4

    Stand up straight with your feet shoulder width apart and the barbell resting on the back of your shoulders.

  2. The same woman bent sideways at the waist to her right, the bar tilted with her shoulders.

    Step 2 of 4

    Keep your head up and your back straight, and bend at the waist to your right side.

  3. The same woman bent sideways at the waist to her left, the bar tilted the other way.

    Step 3 of 4

    Come back up, then bend at the waist to your left side, keeping your head up and your back straight.

  4. A woman standing tall with a bare barbell across the back of her shoulders.

    Step 4 of 4

    Stand up straight with your feet shoulder width apart and the barbell resting on the back of your shoulders.

Safety Information

Keep the head up and the back straight while bending. If you have a back, hip, shoulder or neck problem, ask a physical therapist or physician before attempting this exercise, because it carries a bar across the shoulders while the trunk bends sideways. Stop and lower the bar under control if you feel a pinch, sharp pain or loss of grip at any point. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.