Over Head Side Bends

Overhead Side Bends

Performing plate overhead side-to-side bends is an exercise that targets the muscles of the core, especially the obliques. Here are step-by-step instructions on how to perform this exercise:

Video Instructions On How To Do Overhead Side Bends

Equipment Needed:

  • Weight plate (choose an appropriate weight for your fitness level)


  1. Starting Position:
    • Stand with your feet shoulder-width apart.
    • Hold a weight plate with both hands, gripping it firmly on the sides.
  2. Overhead Position:
    • Raise the weight plate overhead, fully extending your arms.
    • Engage your core muscles to stabilize your spine.
  3. Bend to One Side:
    • Slowly bend your upper body to one side while keeping your arms extended overhead.
    • Focus on the lateral flexion of your spine, contracting the oblique muscles on the side you’re bending toward.
    • Keep your movements controlled and avoid leaning forward or backward.
  4. Return to Center:
    • Bring your body back to the upright position, with the weight plate still overhead.
    • Maintain tension in your core throughout the movement.
  5. Bend to the Other Side:
    • Repeat the lateral bend, this time to the opposite side.
    • Again, focus on the contraction of the oblique muscles on the side you’re bending toward.
  6. Repeat:
    • Continue to alternate between bending to each side in a controlled manner.
    • Aim for a smooth and controlled motion rather than relying on momentum.
  7. Breathing:
    • Inhale as you return to the center position.
    • Exhale as you bend to the side.
  8. Repetitions and Sets:
    • Start with a manageable weight and perform 10-15 repetitions per side.
    • You can incorporate this exercise into your core or full-body workout routine.
  9. Safety Tips:
    • Choose a weight that challenges you but allows you to maintain proper form.
    • If you feel any discomfort or strain, stop the exercise and reassess your form or reduce the weight.

Remember to consult with a fitness professional or healthcare provider before starting any new exercise routine, especially if you have pre-existing health conditions or concerns. Adjust the difficulty of the exercise based on your fitness level and gradually increase the intensity as you become more comfortable with the movement.