Side Plank Twist on Bench

Beginner Level of Difficulty

The side plank under side dumbbell twist on the bench is a beginner core exercise. This is a challenging core exercise that requires strength and stability.


Picture of Obliques


Many people put a lot of focus on working their abs but forget their surrounding neighbors; the oblique muscles. Obliques serve as stabilizers, and are used in almost every physical activity. Exercising your obliques should be a very important part of your workout program.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

side plank twist on bench - step 1

Step 1

Start in a side plank position o n the bench. Make sure that your elbow is underneath your shoulder and your feet are stacked on top of one another.

side plank twist on bench - step 2

Step 2

Twist towards the floor, press the dumbbell directly beneath you and rotate back up towards the ceiling.

side plank twist on bench - step 3

Step 3

Lower the dumbbell back down and twist your body back down towards the floor.