Seated Side Bend With Arm Up On Chair

Muscles worked

Setup

1. Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a neutral spine with your shoulders rolled back.
3. Raise your right arm straight up toward the ceiling, keeping it close to your ear.
4. Place your left hand on your left thigh or the side of the chair for stability.

How to do it

1. Inhale deeply and reach upward with your right hand to lengthen the spine.
2. Exhale as you lean your torso directly to the left, bending at the waist while keeping your right arm extended.
3. Inhale as you slowly return to the upright starting position using your obliques to pull you back.
4. Complete the desired number of repetitions on one side before switching arms and repeating on the other side.

Form checklist

• Keep both sit-bones firmly planted on the chair throughout the entire movement.
• Ensure you are leaning strictly to the side; do not let your chest rotate toward the floor.
• Keep the raised arm fully extended and aligned with your ear.
• Move with a slow, controlled tempo to avoid using momentum.

Pro tips

• Imagine you are sandwiched between two panes of glass to ensure your movement stays perfectly lateral.
• Focus on the 'mind-muscle connection' by consciously squeezing the obliques on the side you are leaning toward.
• At the bottom of the bend, reach slightly further with the raised arm to maximize the eccentric stretch on the opposite side.

Make it harder

• Hold a light dumbbell or a water bottle in the raised hand to increase the resistance.
• Incorporate a 2-3 second isometric hold at the point of maximum lateral flexion.

Frequently asked

What muscles does the seated side bend with arm up on chair work?

The seated side bend with arm up on chair primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated side bend with arm up on chair?

The seated side bend with arm up on chair uses dumbbell.

Is the seated side bend with arm up on chair good for beginners?

Yes. The seated side bend with arm up on chair is a beginner-friendly movement and a strong foundation to build on.

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