Weighted Ball Side Bend
The Weighted Ball Side Bend isolates the Abdominals through a controlled range of motion. This intermediate-level exercise ball exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Weighted Ball Side Bend
- 1
To begin, lie down on an exercise ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
- 2
Your feet should be on the floor while your legs are crossed and hanging from the ball. Hold a weighted plate with your right hand directly to the right side of your head. Tip: Make sure the smooth side of the plate is resting against your head.
- 3
Place your left arm across your torso so that your palm is on your obliques. There should be a right angle between your left forearm and upper arm. This is the starting position.
- 4
Raise the side of your torso up by laterally flexing at the waist while exhaling.
- 5
Hold the contraction for a second and slowly lower yourself back down to the starting position while inhaling.
- 6
Repeat for the recommended amount of repetitions.
- 7
Switch sides and repeat the exercise.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Weighted Ball Side Bend work?
The Weighted Ball Side Bend primarily targets the Abdominals. It's an effective isolation exercise for building abdominals strength.
Is the Weighted Ball Side Bend good for beginners?
The Weighted Ball Side Bend is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Weighted Ball Side Bend?
You need exercise ball to perform the Weighted Ball Side Bend. Most commercial gyms will have this available.
Track Your Progress
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