side-upper-body-bends

The targeted muscles during lateral body bending primarily focus on the oblique or lateral abdominal muscles (musculus obliquus abdominis). Additionally, the rectus abdominal muscle (musculus rectus abdominis) and the pyramidal muscle (musculus pyramidalis) are activated as supporting musculature.

Lateral upper body bends with the cable pulley

For those who enjoy training with the cable pull, there is the option to perform lateral body inclinations also at the cable tower. However, this exercise is less well-known. Alternatively, at the gym, Cable Crunches or torso rotations with the cable can be performed to strengthen the abdominal muscles.

Starting Position

Position yourself laterally to the cable tower, with the cable attached to the lower block. At the beginning, bend your upper body laterally towards the cable pull to grasp the cable, which you will hold in your hand throughout the entire exercise. The hip remains rigid and upright, while the abdominal muscles are engaged.

Movement Execution

Initiate the lateral body inclinations with the cable pull by bending your upper body in the opposite direction. Pull the weight upward with your arm, keeping the arm almost fully extended during the movement. Ensure that only the upper body tilts towards the side of the cable pull. Exhale during the pulling motion. Subsequently, return the upper body to the other side, inhale comfortably, and prepare for the next repetition.

Lateral upper body bends with the barbell

The barbell is also ideal for training lateral body inclinations. When using a barbell with weight plates, it is crucial to always pay attention to the clasp to prevent unintended sliding of the plates during body inclinations. Here, the correct body position and movement execution for lateral body inclinations with the barbell are described.

Starting Position

Guide the barbell behind your head and place it on your shoulders. Secure the bar with your hands on both sides. Stand upright with your gaze forward.

Movement Execution

Now, commence the lateral body inclinations to the side by initially lowering your upper body towards one side, with the barbell limiting the range of motion. Ensure that the hip remains rigid, and the movement originates solely from the upper body. Continue holding the barbell behind your head. Exhale during the downward movement and execute it as far as is comfortable. Subsequently, inhale and return to the upright position.

Side upper body bends with the dumbbell

An alternative method for lateral body inclinations is using a dumbbell. The following section provides information on the correct body position and movement execution.

Note

It is recommended to perform lateral body inclinations only with a dumbbell. Using two dumbbells in both hands balances the weight, significantly reducing the effectiveness of the workout.

Starting Position

Assume an upright position with your legs hip-width apart. Hold a dumbbell in one hand, and either cross the other hand behind your head or place it in front of your chest. Direct your gaze forward, engage your abdominal muscles, and commence the lateral body inclinations with the dumbbell.

Movement Execution

Move your upper body to the side opposite the dumbbell, lifting the other arm with the dumbbell slightly upward while keeping it extended. The hip remains rigid, and only the upper body tilts to the side. Exhale during this movement. Then, return to the upright position and inhale.

Side upper body bends without additional weight

Lateral body inclinations without additional weight are particularly suitable for beginners who want to learn the correct execution. In the following section, detailed information about body positioning and movement execution can be found.

Body Position

Lateral body inclinations without additional weight are performed while standing. Stand straight with your legs hip-width apart. Your gaze is forward, and your arms hang relaxed at the sides of your body. In an alternative variation, you can hold one arm stretched above your head.

Movement Execution

Start lowering your upper body to the side by bending at the hip. Exhale during the downward movement. Your arm moves towards your knee. Ensure that the inclination of the upper body occurs exclusively to the side, not forward. Return to the starting position and inhale.

Lateral hyperextensions

The lateral hyperextensions are traditionally performed on a specialized training device. Alternatively, you also have the option to carry out hyperextensions on an exercise ball. The following section provides detailed information on the body position and the execution of the movements in both variations.

Note

To primarily engage different muscle groups, incorporating hyperextensions for the lower back into your training plan can be advantageous. If you prefer the exercise with the exercise ball, additional exercise options such as the jackknife on the ball, butterfly crunches, as well as ball crunches and sit-ups with the ball are available.

Body Position

For the classic hyperextensions, you need the specific hyperextension device. One side of your body leans against the cushion. It is essential that the upper body floats freely in the air, and the cushion is positioned at hip height. In the starting position, the upper body is mostly straight and in line with the lower body. Your arms are either clasped behind the head or in front of the chest.

In the ball variation, the body posture is similar. One side of your body leans on the exercise ball. Here, the entire body should form a line, roughly at a 45-degree angle above the ground. The lateral abdomen exerts pressure on the ball.

Execution of Movements

To initiate the lateral hyperextensions on the device, lower your upper body to the side. The hip remains rigid and presses consistently against the cushion. Lower the upper body so that it floats approximately parallel to the ground in the air while exhaling. Then raise the upper body again while inhaling deeply. The body should return to the starting position, with the upper and lower body forming a straight line.

Lateral Hyperextensions

During hyperextensions on the ball, lift the upper body while exhaling. Ensure to maintain a slight curvature without moving the hips. While inhaling, lower the upper body again.

Common mistakes when doing upper body squats for the obliques

The execution of lateral torso bending is straightforward. The variety of variations allows every fitness enthusiast to find something suitable. Nevertheless, mistakes often occur. Here are some tips on how to avoid the most common errors and fully exploit the potential of this exercise.

✅ Avoid bending the upper body forward or backward: During lateral torso bending, the movement should occur exclusively to the side. Never bend the body forward or backward.

✅ Prevent the hips from shifting: The hips should not shift laterally. Ensure that the hip region remains rigid, with only the upper body moving.

✅ Do not perform the movement too quickly: Execute the exercise at a moderate pace. Excessive speed diminishes the training effect.

Alternatives and similar exercises for bending your upper body to the side

The oblique abdominal muscle plays a significant role in abdominal training. Here are various options for lateral abdominal muscle training that are similar in execution or target the same muscle group.