Standing Two Side Bend (bent arm)
Expert Advice
Keep your movements controlled and avoid any jerky motions to prevent strain on your lower back.
How-to-do Steps
- Stand with feet shoulder-width apart.
- Place one hand on your hip and extend the other arm overhead.
- Gently bend to the side opposite of your raised arm, feeling a stretch on that 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
Standing Two 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 Two Side Bend (bent arm) work?
Standing Two 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 Two 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 Two Side Bend (bent arm) suitable for beginners?
Yes, Standing Two 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.
