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How to Do a Barbell Side Bend for a Back Workout

Learn how to do a barbell side bend from certified personal trainer Max Tapper in this home back workout for men video from Howcast.


Hey, guys. It's Max Happer again for Howcast, and what I'm going to show you how to do today is a barbell side-bend. Now, what this is, is pretty much targeted at your abdominals, your rectus abdominus, and your obliques on the side, and also a lot of these lower back muscles; and I'm going to show you exactly what it is.

Arms extended up in the air, holding a barbell, and slowly and controlled, leaning towards the side; controlling, bring yourself back over. Other side... controlled; back to the middle.

Basically, that's what a standing barbell side-bend is. So let me show you how easy.

Slow to the side... until you feel tension; back over. Slow to the side... until you feel the tension; and back over.

Now this whole time, I need you to keep your abdominals very, very tight to support your back, OK? So no matter where you are in space, your abdominals are going to be working.

Tight contracted; slow out to the side; tight and contracted.

One thing you really want to pay attention to is not using a very heavy weight. There is no need in this exercise to use a heavy weight. This is a 20-pound dumbbell, and, honestly, this is way more than I even need; so I don't need to see anybody out there doing 30, 40, 50 pounds. Twenty pounds, extend it up, slow and controlled; out to the side; contract; back over; out to the side again; back to the middle; done. OK?

Now, exercise like this... I'd say, 12 reps on each side would be something that would be idea. Again... use a light enough weight that you can control it under full, full control for the full 12 reps.

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