How To Do Plate Side Bend and Its Benefits

Weight plates side bend exercise is great for building strength while allowing you to move naturally.

Oblique Plate side bends are isolation exercises that target muscle groups on the side of your body—specifically the oblique muscles.

When done with the right form and technique, it can help a great deal in increasing the strength of the oblique, and strength and stability of the core.

In this article, we will discuss how to do weighted plate side bends. We will also discuss the benefits of plate side bend.

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What Is Plate Side Bend

The weight plate side bend is effective at targeting the internal and external obliques, strengthening the lateral flexion of your spine, improving spinal mobility, and helping to develop a strong and stable core.

Level: Beginner to Intermediate.

Variations: For an easier variation, you can do bodyweight side bend and for the challenging side bend do barbell side bend, weighted 45 degree hyperextension bench side bends.

weight plate side bend

Muscles Worked During Plate Side Bend

The plate side bend targets the obliques—the two layers of muscles Obliques, (the external and internal obliques) at each side of the waist.

The side bend doesn’t work just the obliques. It also hits the AbsSerratus anterior and the quadratus lumborum.

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How To Do Plate Side Bend

  1. Stand with your feet shoulder-width apart while holding a plate in your right hand with your arm hanging at your side.
  2. You can place your free hand at the side.
  3. Your posture should be tall with your shoulders over your hips.
  4. Maintain a neutral head and neck position throughout the exercise.
  5. Bend sideways at the waist to the left as low as possible, using your oblique muscles to pull your torso down.
  6. Hold for a second and return to the starting position.
  7. Complete the desired number of reps and repeat on the other side.

Proper Form And Tips

Here is a guide on how to do weighted plate side bends with proper form.

  • To work the oblique muscle, perform these exercises slow and steadily.
  • Avoid loading the heavyweight for this exercise. Large, overdeveloped oblique muscles will make your waist appear bulky.
  • The muscles need 48 to 72 hours to do this. So, If you do include cable side bends in your routine, do them at least two times per week on nonconsecutive days.
Know More: 18 Abs Exercises At Home Without Equipment

Oblique Plate Side Bend Benefits

Including plate side bends in your workout routine can have several benefits.

  • It also helps to get rid of the extra layer of fat around the waistline.
  • Side bends bring balance to your entire body. They lengthen the abdominal muscles, hips, and thigh muscles, while improving flexibility in the spine.
  • Plate side bends stretch the abdominal muscles and digestive organs. This aids and regulates digestion, elimination, and metabolism.
  • It helps to contribute to a stronger core, reduce the risk of back pain and improve functional movements such as a serving a tennis ball or carrying a heavy object on one side of the body
  • Training the oblique muscles will help in shaping and toning the waistline.


The side bend with plate is an effective exercise to, provided you healthy spine.

Perform it with correct form, to strengthen your core muscles and increase their robustness and resistance to injury.

If, however, you have back problems, you want to avoid this exercise. Get treatment to resolve the issues, and then start on the side bend. Side plate bends can strengthen the core muscles and help spine mobility and flexibility.

Know More About Oblique Training

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