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Smith Machine Side Bend
Smith Machine side bend is an isolation exercise that targets the obliques through controlled lateral torso flexion, building strength and hypertrophy in the side abs with machine-guided stability.
About Exercise
Equipment
Smith Machine, Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Abs
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
Lower Back
7/10Erector Spinae
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Position the Smith machine bar at shoulder height. Stand sideways, grip the bar with one hand overhand, feet shoulder-width apart, hips forward.
- Unlock the bar and brace your core.
- Bend laterally away from the gripping hand, stretching the opposite obliques.
- Lower until you feel a stretch, around kneecap level.
- Contract the gripping-side obliques to return to upright.
- Exhale as you rise.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep hips stable
- Bend from torso only
- Contract obliques to rise
- Avoid twisting
- Stay upright
Breathing
Inhale during the downward bend; exhale forcefully as you contract to rise. Brace core throughout.
Tempo
3-1-2
Range of Motion
Bend from upright torso to a stretch in obliques where bar aligns with kneecap or slight below, without forward lean or rotation.
Safety
Safety Notes
- Set safety pins below range
- Start light for form
- Avoid if lower back pain
- No jerky movements
- Use straps for grip
- Stop on sharp pain
Spotting
Not required; use machine safeties for controlled drops.
Common Mistakes
- Rotating torso
- Leaning forward
- Using momentum
- Bending from hips
- Uneven foot stance
When to Avoid
- Acute lower back injury
- Spinal issues
- Recent abdominal surgery
Flexibility Needed
- Adequate lateral spine flexion
- Hip mobility for stance
Build Up First
- Core bracing proficiency
- Basic lateral flexion control
Also known as
Smith Side Bend, Machine Oblique Bend, Guided Side Bend
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