Exercise guide
Standing Hand Behind Side Bend
- Intermediate
- Compound
- Rep-based
- Waist
This bodyweight exercise targets the obliques and stretches the latissimus dorsi through lateral spinal flexion, improving core stability and side-to-side mobility.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand upright with your feet shoulder-width apart and a neutral spine.
- Place your right hand behind your head, keeping the elbow flared out to the side.
- Let your left arm hang naturally by your side, palms facing your thigh.
How to do it
- Inhale to brace your core, then exhale as you slowly bend your torso directly to the left side.
- Slide your left hand down the outside of your leg as far as comfortable without tilting forward.
- Inhale as you use your right-side obliques to pull your torso back to the upright starting position.
- Perform all repetitions on one side before switching your hand position to the other side.
Form checklist
- Keep your hips and shoulders square to the front; do not rotate your torso.
- Ensure your weight remains evenly distributed between both feet throughout the movement.
- Maintain an open chest and keep the elevated elbow pulled back to engage the upper back.
- Move strictly in a side-to-side plane, as if you are sandwiched between two walls.
Pro tips
- Focus on the mind-muscle connection by visualizing the oblique on the 'short' side contracting to pull you back up.
- At the bottom of the bend, take a deep breath to further expand the ribcage and increase the stretch on the lats.
Make it harder
- Hold a light weight or household object in the hanging hand to increase the eccentric load.
- Extend the 'behind-head' arm straight up overhead to increase the lever length and difficulty.
Frequently asked
- What muscles does the standing hand behind side bend work?
- The standing hand behind side bend primarily targets the lats, and also works the erector spinae as secondary muscles.
- What equipment do you need for the standing hand behind side bend?
- The standing hand behind side bend requires no equipment — just your body weight.
- Is the standing hand behind side bend good for beginners?
- The standing hand behind side bend is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.