About this exercise
A standing side bend performed with a resistance band held overhead with both hands. Bending laterally against the band's resistance targets the obliques and lateral core muscles, improving lateral trunk strength and flexibility.
Band Overhead Side Bend
Step by step instructions, muscle activation and variants for the Band Overhead Side Bend.
EasyObliques
How to Perform
- Stand with feet shoulder-width apart and hold the resistance band overhead with both hands, arms extended
- Keep tension on the band throughout by holding it slightly wider than shoulder-width
- Brace your core and keep your hips square to the front
- Slowly bend your torso to one side, allowing the band to stretch
- Hold briefly at the bottom of the bend, feeling the obliques on the opposite side working
- Return to the upright position in a controlled manner
- Complete all reps to one side before switching, or alternate sides each rep
Muscle Activation
Primary
Obliques
Secondary
Core
About the Band Overhead Side Bend
The Band Overhead Side Bend 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.
