← Back to library
Last updated February 2, 2026
Media unavailable
abs
45 Degrees Side Bend
Position yourself sideways in the back extension bench. Lower your torso towards the floor, then use your side abs (obliques) to pull back up.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
bench
Movement pattern
Unilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet shoulder-width apart.
- Hold a dumbbell in one hand with your arm fully extended at your side.
- Step 2Position Your Body
- Engage your core and keep your back straight.
- Ensure your head is in a neutral position, looking straight ahead.
- Step 3Bend to the Side
- Slowly bend at your waist to the side, bringing the dumbbell down towards your knee.
- Keep your opposite hand on your hip or extended for balance.
- Step 4Return to Start
- Engage your oblique muscles to lift your torso back to the starting position.
- Avoid using momentum; focus on controlled movement.
- Step 5Repeat
- Perform the desired number of repetitions on one side before switching to the other side.
- Maintain proper form throughout each repetition.
- Step 6Finish the Exercise
- After completing your sets, carefully place the dumbbell down.
- Stand upright and take a moment to stretch your sides.