Standing Side Bend (bent arm)
Expert Advice
Ensure that your bent elbow points straight up to the ceiling to maximize the stretch along the side of your body.
How-to-do Steps
- Stand with your feet hip-width apart.
- Place one hand on your hip and raise the other arm overhead with your elbow bent.
- Lean towards the side with your hand on your hip.
- Hold the stretch for 15-30 seconds, then switch sides and repeat.
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Muscles Worked
Standing Side Bend (bent arm) primarily targets the Abs, with Stretching 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
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Side Bend (bent arm) work?
Standing Side Bend (bent arm) primarily targets the Abs. Secondary muscles involved include Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Standing Side Bend (bent arm)?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Standing Side Bend (bent arm) suitable for beginners?
Yes, Standing Side Bend (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.
