Machine Side Bend

Body region

• Core
• Back

Muscles

Main

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Holds

• Transversus Abdominis
• Gluteus Medius

Equipment

• Lever Machine

Technique

1. Adjust the seat so your waist is level with the machine's pivot and secure your hips and legs.
2. Place your arms on the pads or handles as set by the machine.
3. Bend sideways against the resistance, moving only at the waist.
4. Return slowly to upright and repeat both sides.

Cues

• Keep the hips pinned and move at the waist.
• Use a moderate load.

Common mistakes

• Twisting forward or back during the bend.
• Using too much weight and jerking.
• Rushing the return.

Alternatives

• Dumbbell Side Bend
• Cable Side Bend