Step by step instructions, muscle activation and variants for the Hanging Side Lean.
A decompression and lateral stretch performed while hanging from a pull-up bar and leaning the body to one side. The exercise uses body weight to elongate the obliques and latissimus dorsi on the opposite side from the lean. It is an effective way to relieve spinal compression and stretch the side body after heavy lifting.
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The Hanging Side Lean is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.