Band Overhead Side Bend


Pro Tip

To avoid accidentally rotating your torso, focus on keeping your belly button pointed forward. The band can be wrapped around any stable object if a power rack or pole is not available.


How To

  1. Stand upright with your feet shoulder-width apart and your arms fully extended overhead. Wrap a band around a power rack or pole at the level of your hands when extended overhead.
  2. With your arms overhead, grab the band and place one hand clasped over the other.
  3. Exhale and bend at your side while keeping your arms directly overhead, not allowing your arms to assist with the movement.
  4. Continue to bend at your side while maintaining the position of your arms overhead until you are no longer able to do so without rotating your torso.
  5. Inhale and allow your torso to return to the starting position.
  6. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Obliques

Outer sides of your abdomen.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Side Shoulder

Outer portion of your shoulder.


Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment