Band Overhead Side Bend

Muscles worked

Setup

1. Anchor a resistance band to the base of a power rack.
2. Stand sideways to the anchor point with a shoulder-width stance.
3. Grasp the band with both hands and extend your arms directly overhead, locking your elbows.
4. Step away from the rack until the band is taut and your torso is upright.

How to do it

1. Inhale and brace your core, then slowly lean your torso away from the anchor point while keeping your arms straight.
2. Exhale as you use your obliques to pull your torso back to the vertical starting position.
3. Maintain a controlled 2-1-1 tempo (2 seconds leaning, 1 second pause, 1 second return).
4. Complete the set on one side before turning around to work the opposite side.

Form checklist

• Keep your hips stationary and avoid shifting them laterally.
• Ensure your chest stays facing forward without any torso rotation.
• Keep your biceps aligned with your ears throughout the movement.
• Maintain a slight bend in the knees to protect the lower back.

Pro tips

• Focus on the mind-muscle connection by imagining your ribs pulling toward your hip bone on the side furthest from the anchor.
• Maintain constant tension on the band; do not let it go slack at the top of the movement.

Make it harder

• Increase the distance from the anchor point to heighten the resistance.
• Slow the eccentric phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the band overhead side bend work?

The band overhead side bend primarily targets the obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the band overhead side bend?

The band overhead side bend uses resistance band.

Is the band overhead side bend good for beginners?

Yes. The band overhead side bend is a beginner-friendly movement and a strong foundation to build on.

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