10 Best Barbell Side Bent Alternatives for Limited Equipment

Ranked Barbell Side Bent Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Side Bent on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Kettlebell Pass Between The Legs

   87% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the abs.

   How to perform this exercise

   1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
   2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
2. Play demonstration

   Progression

   2. Landmine 180

   87% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
   2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
   3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
   4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
3. 

   Progression

   3. Landmine 180's

   87% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
   2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
   3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
   4. Reverse the motion to swing the weight all the way to the opposite side.
   5. Continue alternating the movement until the set is complete.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
4. Play demonstration

   Progression

   4. Barbell Standing Twist

   86% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
   2. Engage your core and keep your back straight throughout the exercise.
   3. Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
   4. Pause for a moment at the end of the twist, then slowly return to the starting position.
   5. Repeat the twist to the left side.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
5. 

   5. Pallof Press With Rotation

   85% match

   • Abs
   • Cable
   • Intermediate
   • Compound

   A good swap when you have a cable machine to work with, and it still works the abs.

   How to perform this exercise

   1. Connect a standard handle to a tower, and position the cable to shoulder height.
   2. With your side to the cable, grab the handle with one hand and step away from the tower. You should be approximately arm's length away from the pulley, with the tension of the weight on the cable. Align outstretched arm with cable.
   3. With your feet positioned hip-width apart, pull the cable into your chest and grab the handle with your other hand. Both hands should be on the handle at this time.
   4. Facing forward, press the cable away from your chest. You core should be tight and engaged.
   5. Keeping your hips straight, twist your torso away from the pulley until you get a full quarter rotation.
   6. Maintain your rigid stance and straight arms. Return to the neutral position in a slow and controlled manner. Your arms should be extended in front of you.
   7. With the side tension still engaging your core, bring your hands to your chest and immediately press outward to a fully extended position. This constitutes one rep.
   8. Repeat to failure.
   9. Then, reposition and repeat the same series of movements on the opposite side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: a cable, not free weights
   • Body position: standing, the same as the Barbell Side Bent
6. Play demonstration

   6. Kettlebell Figure 8

   84% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pass the kettlebell between your legs, switching hands as it reaches the back of your legs.
   4. As the kettlebell comes forward, pass it to the other hand between your legs.
   5. Continue passing the kettlebell between your legs in a figure 8 motion.
   6. Maintain a steady pace and engage your core throughout the exercise.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
   • Balance: harder to stay steady on than the Barbell Side Bent
7. 

   7. One-arm Medicine Ball Slam

   84% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Compound

   A good swap when you have a medicine ball to work with, and it still works the abs.

   How to perform this exercise

   1. Start in a standing position with a staggered, athletic stance. Hold a medicine ball in one hand, on the same side as your back leg. This will be your starting position.
   2. Begin by winding the arm, raising the medicine ball above your head. As you do so, extend through the hips, knees, and ankles to load up for the slam.
   3. At peak extension, flex the shoulders, spine, and hips to throw the ball hard into the ground directly in front of you.
   4. Catch the ball on the bounce and continue for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
8. 

   8. Plate Twist

   84% match

   • Abs
   • Other
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
   2. Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
   3. Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
   4. Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
9. Play demonstration

   9. One Arm Slam (With Medicine Ball)

   84% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding the medicine ball with one hand in front of your waist.
   2. Bend your knees slightly and engage your core.
   3. Raise the medicine ball above your head, fully extending your arm.
   4. Forcefully slam the medicine ball down to the ground, using your core and shoulders to generate power.
   5. Catch the medicine ball on the bounce and repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Side Bent
   • Equipment: free weights, the same as the Barbell Side Bent
   • Body position: standing, the same as the Barbell Side Bent
10. Play demonstration

    Progression

    10. Barbell Seated Twist

    83% match

    • Abs
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Sit on a flat bench with your feet flat on the ground and your knees bent.
    2. Hold a barbell with both hands in front of your chest, keeping your elbows slightly bent.
    3. Engage your core and slowly twist your torso to one side, keeping your back straight.
    4. Pause for a moment at the end of the twist, then slowly rotate back to the starting position.
    5. Repeat the twist to the other side.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: abs, the same as the Barbell Side Bent
    • Equipment: free weights, the same as the Barbell Side Bent
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Barbell Side Bent