Standing Side Bend (bent arm)
Strengthen your obliques and improve core stability with the Standing Side Bend (bent arm). This bodyweight exercise targets your waist.
- Movement
- Isolation
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Standing Side Bend (bent arm)
Description
This exercise works the obliques and helps improve core strength and stability. Stand upright, holding a dumbbell in one hand. Bend at the waist to the side, keeping your arm bent at a right angle. Return to the upright position and repeat for the desired number of reps.
Save Standing Side Bend (bent arm) to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Standing Side Bend (bent arm)
- 01Setup
Stand tall with your feet hip-width apart and a slight bend in your knees, maintaining a neutral spine and engaged core.
- 02Setup
Place one hand gently behind your head with your elbow pointing out to the side, and let your other arm rest by your side or on your hip.
- 03
Exhale as you slowly bend directly to the side, lowering your upper body towards the arm resting by your side, feeling a stretch in the opposite oblique.
- 04
Ensure your torso remains in a single plane, avoiding any forward or backward rotation of your shoulders or hips during the bend.
- 05
Inhale as you use your oblique muscles to pull your torso back to the starting upright position, maintaining control throughout the movement.
- 06
Complete all repetitions on one side before switching to the other arm and repeating the sequence.
Tips
- Focus on a controlled, smooth movement; avoid jerky motions or using momentum to bend or return to the starting position.
- Keep your chest open and shoulders relaxed, preventing your torso from rotating forward or backward during the side bend.
- Imagine a wall directly in front and behind you; you should only be moving laterally, not leaning into or away from the imaginary wall.
- Maintain constant tension in your obliques throughout the entire range of motion, both on the eccentric (lowering) and concentric (lifting) phases.
Common mistakes
- Swaying the hips excessively to the side reduces oblique activation; instead, keep your hips relatively fixed and focus on the lateral flexion of your torso.
- Rotating the torso forward or backward shifts the focus away from the obliques; ensure your movement is strictly lateral to effectively target the intended muscles.
- Rushing the movement and using momentum diminishes muscle engagement; slow down the tempo, especially on the eccentric (lowering) phase, to maximize oblique activation.
In the Ellim app, Standing Side Bend (bent arm) unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train standing side bend (bent arm)?
Get Ellim — FreeQuestions
What muscles does Standing Side Bend (bent arm) work?
Standing Side Bend (bent arm) primarily targets Obliques. Secondary muscles include Iliopsoas.
Is Standing Side Bend (bent arm) good for beginners?
Standing Side Bend (bent arm) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Standing Side Bend (bent arm)?
You need Body weight to perform Standing Side Bend (bent arm). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Standing Side Bend (bent arm)?
Focus on a controlled, smooth movement; avoid jerky motions or using momentum to bend or return to the starting position. Keep your chest open and shoulders relaxed, preventing your torso from rotating forward or backward during the side bend. Imagine a wall directly in front and behind you; you should only be moving laterally, not leaning into or away from the imaginary wall. Maintain constant tension in your obliques throughout the entire range of motion, both on the eccentric (lowering) and concentric (lifting) phases.
What are common mistakes when doing Standing Side Bend (bent arm)?
Swaying the hips excessively to the side reduces oblique activation; instead, keep your hips relatively fixed and focus on the lateral flexion of your torso. Rotating the torso forward or backward shifts the focus away from the obliques; ensure your movement is strictly lateral to effectively target the intended muscles. Rushing the movement and using momentum diminishes muscle engagement; slow down the tempo, especially on the eccentric (lowering) phase, to maximize oblique activation.
Related exercises
Bodyweight Windmill
Waist · Obliques · Body weight
Band Overhead Side Bend
Waist · Obliques · Band
Middle Back Stretch
Waist · Obliques · Body weight
Russian Twist
Waist · Obliques · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Standing Side Bend (bent arm).
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store