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Plate Seated Side Bend
Seated core exercise using one weight plate to target obliques through lateral flexion, building strength and stability; commonly used for hypertrophy and posture improvement.
About Exercise
Equipment
Plates, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Forearms
4/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit upright on a flat bench with feet flat on the floor hip-width apart. Hold a weight plate in one hand at your side; place the other hand on your waist.
- Bend sideways at the waist toward the plate side, keeping back straight and gaze forward.
- Lower until you feel a stretch in the opposite obliques.
- Pause briefly at the bottom.
- Engage opposite obliques to return to upright position.
- Switch sides after completing reps on one side.
Coaching Tips
Form Cues
- Bend at waist only
- Keep back straight
- Gaze forward
- Control the descent
- Engage core throughout
Breathing
Inhale as you bend sideways; exhale as you return to upright.
Tempo
3-1-2
Range of Motion
Bend from waist until moderate stretch in opposite obliques, about 20-30 degrees; avoid hip lift or forward lean.
Safety
Safety Notes
- Avoid if acute lower back pain
- Use light weight to maintain form
- Stop if sharp pain occurs
- Keep movement controlled to prevent strain
Spotting
Spotting not required; use a light plate or bodyweight for safety.
Common Mistakes
- Rounding the back
- Bending from hips
- Using momentum
- Leaning forward
- Lifting hips off bench
When to Avoid
- Lower back injury
- Spinal issues
- Recent abdominal surgery
Flexibility Needed
- Basic spinal lateral flexion
- Shoulder mobility for arm position
Build Up First
- Core engagement awareness
- Proper seated posture
Also known as
Seated Plate Side Bend, Weight Plate Lateral Bend, Plate Lateral Bend
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