# Hyperextension Bench Side Bend

A side bend on a 45-degree hyperextension bench that trains the obliques through a long range. You lower your torso sideways toward the floor, then lift it above the line of your legs.

- Intermediate · Isolation
- Equipment: Hyperextension
- HD video: https://media.seto.fit/exercises/45-degree-side-bend/video/male.mp4
- HTML: https://seto.fit/exercises/hyperextension-bench-side-bend/

## Muscles worked

- Obliques: 9/10
- Lower back: 5/10
- Abs: 4/10

## How to do the Hyperextension Bench Side Bend

1. Lie sideways on the bench, hip on the pad, feet under the roller.
2. Place your hands behind your head, elbows wide.
3. Bend sideways, lowering your upper body toward the floor.
4. Lift your torso above the line of your legs, then lower under control.
5. Complete all reps on one side, then switch sides.

### Full technique — 8 steps

1. Lie sideways on a 45-degree hyperextension bench with your hip on the pad and feet under the ankle roller.
2. Place your hands behind your head with elbows wide.
3. Keep your chest facing forward and your body turned fully sideways.
4. Bend sideways at the trunk to lower your upper body toward the floor.
5. Lower until you reach your comfortable end range without twisting or leaning forward.
6. Contract the obliques on your upper side to lift your torso above the line of your legs.
7. Pause briefly at the top, then lower again under control.
8. Complete all reps on one side, then switch sides.

## Common mistakes

- Turning the chest during reps
- Leaning forward instead of sideways
- Pulling the head with hands
- Bouncing out of the bottom
- Swinging the torso with momentum

## Form cues

- Bend only sideways
- Keep chest facing forward
- Move through the trunk
- Hands stay by head

## How much to do

- **Strength**: 3–4 sets of 6–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3 sets of 8–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Side Bend](https://seto.fit/exercises/barbell-side-bend/), [Landmine Side Bend](https://seto.fit/exercises/landmine-side-bend/)
- **Dumbbells**: [Dumbbell Overhead Side Bend](https://seto.fit/exercises/dumbbell-overhead-side-bend/), [Dumbbell Side Plank Hip Dip](https://seto.fit/exercises/dumbbell-side-plank-hip-dip/)
- **Resistance bands**: [Resistance Band Side Bend](https://seto.fit/exercises/resistance-band-side-bend/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Heel Touches](https://seto.fit/exercises/heel-touches/) — 15% of bodyweight
- Easier: [Dumbbell Side Bend](https://seto.fit/exercises/dumbbell-side-bend/) — Beginner
- **This exercise: Hyperextension Bench Side Bend — 50% of bodyweight**

## Quick answers

### What muscles does the Hyperextension Bench Side Bend work?

Primary: Obliques 9/10. Also works: Lower back 5/10, Abs 4/10.

### When should I do the Hyperextension Bench Side Bend in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Hyperextension Bench Side Bend?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 8–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Hyperextension Bench Side Bend?

Barbell: Barbell Side Bend, Landmine Side Bend. Dumbbells: Dumbbell Overhead Side Bend, Dumbbell Side Plank Hip Dip. Resistance bands: Resistance Band Side Bend.

### What is an easier version of the Hyperextension Bench Side Bend?

Dumbbell Side Bend (Beginner), Heel Touches (15% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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