Standing Two Side Bend bent arm

Instructions

1
Stand upright with feet shoulder-width apart, arms at sides, and core engaged with neutral spine alignment
2
Raise one arm overhead while keeping the opposite arm at your side; maintain neutral pelvis and engage core muscles before initiating movement
3
Slowly bend laterally away from the raised arm, allowing the torso to shift sideways in a controlled manner while keeping hips stable and facing forward
4
Return to the upright starting position by contracting the obliques and rectus abdominis, then alternate sides and repeat
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliquus Externus Abdominis, Obliquus Internus Abdominis, Transversus Abdominis
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

If you want to isolate and overload the Rectus Abdominis, the Standing Two Side Bend bent arm is an excellent addition to your routine. The mechanics of this Stretching exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.

Pro Tips

Control the eccentric (lowering) phase of the Standing Two Side Bend bent arm for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliquus Externus Abdominis, Obliquus Internus Abdominis, Transversus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Standing Two Side Bend bent arm
  • Cable Standing Two Side Bend bent arm
  • Banded Standing Two Side Bend bent arm

Beginner Tips

If you are new to the Standing Two Side Bend bent arm , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions