Exercise guide
Side Bend Arms Above
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
This exercise targets the obliques and lateral core stabilizers by using the weight of the arms as a long lever to increase resistance during lateral flexion. It is highly effective for improving spinal mobility and functional core strength without the need for external weights.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and maintain a tall, neutral spine.
- Raise both arms directly overhead, clasping your hands together or keeping palms facing each other.
- Engage your core and squeeze your glutes to lock your pelvis in a neutral position.
How to do it
- Inhale to lengthen your spine, then exhale as you slowly bend your torso to one side while keeping your arms straight and ears between your biceps.
- Lower your torso laterally as far as possible without shifting your hips or rotating your chest.
- Inhale as you use your obliques to pull your torso back to the upright starting position.
- Repeat the movement on the opposite side, alternating sides for each repetition.
Form checklist
- Keep your hips square and stationary; do not let them kick out to the side.
- Ensure your shoulders and chest stay open, avoiding any forward rounding or rotation.
- Maintain full extension in your arms throughout the entire range of motion.
- Move strictly in the frontal plane, as if you are sandwiched between two panes of glass.
Pro tips
- Focus on 'crunching' the obliques on the side you are bending toward to initiate the return to center.
- Think about reaching 'up and over' rather than just 'down' to maximize the stretch and engagement of the lateral chain.
Make it harder
- Slow the tempo to a 3-second eccentric (lowering) phase to increase time under tension.
- Hold a small object or yoga block between your hands to increase the resistance at the end of the lever.
Frequently asked
- What muscles does the side bend arms above work?
- The side bend arms above primarily targets the obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the side bend arms above?
- The side bend arms above requires no equipment — just your body weight.
- Is the side bend arms above good for beginners?
- The side bend arms above is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.