Side Bend Alternating (bent arm)
Expert Advice
Focus on bending directly to the side rather than forward or backward to isolate the oblique muscles effectively.
How-to-do Steps
- Stand with your feet hip-width apart and raise one arm overhead, bending at the elbow.
- Lean to the opposite side of the raised arm, feeling a stretch along your side.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Side Bend Alternating (bent arm) primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs70%
Secondary
Quads30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Bend Alternating (bent arm) work?
Side Bend Alternating (bent arm) primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Bend Alternating (bent arm)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Side Bend Alternating (bent arm) suitable for beginners?
Yes, Side Bend Alternating (bent arm) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
