Suspended Side Bend

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Suspended Side Bend

Instructions

Preparation

Grasp handles, step away, and face body to one side of suspension trainer anchor. Hold handles above head with arms bent. Stand far enough away to make suspension trainer straps taut. Step in just enough to achieve desired lean of body, while keeping tension on suspension trainer straps.

Execution

Lower hips away from direction of suspension trainer anchor by laterally flexing spine. Return to original upright position and repeat. Reposition body facing opposite direction. Continue with other side.

Comments

Suspension handle(s) can also be gripped with both hands together with either one hand over other hand or with interlaced fingers. In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. Also see Spot Reduction Myth.

Easier

Resistance is least when body is positioned upright at top of exercise.

Harder

This movement can be made more challenging by placing feet toward suspension trainer anchor, thereby leaning body more to one side. See Gravity Vectors for greater understanding of how body angle influences resistance.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers (near arm)

Stabilizers (far arm)

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