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Plate Overhead Side Bend
Standing core exercise with plate held overhead that targets obliques and abs for lateral stability and strength; used to build core control and prevent imbalances.
About Exercise
Equipment
Plates
Difficulty
3/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart and knees slightly bent. Grip one weight plate with both hands and press it overhead with arms extended and elbows slightly bent.
- Engage core and glutes to stabilize hips.
- Bend torso slowly to one side, keeping movement pure lateral without twisting or leaning forward.
- Feel stretch in opposite obliques.
- Contract obliques to return to upright position.
- Pause briefly then repeat on other side.
Coaching Tips
Form Cues
- Hips locked down
- Bend side only
- Core tight always
- Arms extended overhead
- Eyes forward
- Controlled speed
Breathing
Inhale as you bend to the side; exhale as you return to center while bracing core.
Tempo
3-1-2
Range of Motion
Bend until mild stretch in obliques on opposite side, hips stable, torso upright at start and end.
Safety
Safety Notes
- Use light weight to master form
- Avoid if acute back pain
- Warm up shoulders and core
- Stop if lower back strains
- Maintain neutral spine
- Consult doctor for injuries
Spotting
No spotter needed; self-spot with lighter weight or use mirror for form check.
Common Mistakes
- Twisting torso
- Leaning forward
- Hips shifting
- Locking elbows
- Rushing movement
- Overarching back
When to Avoid
- Lower back injury
- Herniated disc
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to overhead
- Trunk lateral flexion range
Build Up First
- Basic core engagement
- Stable standing posture
Also known as
Overhead Side Bend, Weight Plate Side Bend
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