Side Bend
Complete guide to Side Bend. Learn proper form, technique, and execution. Targets Waist — Abdominals, Obliques. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Side Bend
Add the appropriate amount of weight and position yourself on the side bend machine.
Stand or sit with the pad against your side and engage your abs.
Take a breath and bend to the opposite side to stretch, then contract your oblique to return to the starting position and exhale.
Once finished training one side, do the same number of reps on the other side.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |