Suspended Side Bend
The Suspended Side Bend primarily works the External Obliques, with secondary activation of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Pectineus, Quadratus Lumborum, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, Brachioradialis, Lateral Deltoid, Serratus Anterior, Supraspinatus, Trapezius (Lower), Trapezius (Middle), Wrist Flexors. It is a suspension isolation exercise at intermediate difficulty.
The Suspended Side Bend is an intermediate isolation exercise performed with suspension, following a rotation movement pattern. It primarily targets the External Obliques, with secondary engagement of the Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Pectineus, Quadratus Lumborum, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A suspension isolation pull exercise targeting the External Obliques.
| Equipment | Suspension |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Pectineus, Quadratus Lumborum, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Magnus, Erector Spinae, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Gracilis, Iliopsoas, Pectineus, Quadratus Lumborum, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Biceps Brachii (Long Head), Brachialis, and 7 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Gluteus Medius (glutes)
- Secondary Muscle Gluteus Minimus (glutes)
- Secondary Muscle Gracilis (adductors)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Quadratus Lumborum (core)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Brachioradialis (biceps)
- Stabilizer Muscle Lateral Deltoid (shoulders)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Supraspinatus (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Wrist Flexors (forearms)
How to Perform
Preparation
- Grasp handles, step away, and face body to one side of suspension trainer anchor.
- Hold handles above head with arms bent.
- Stand far enough away to make suspension trainer straps taut.
- Step in just enough to achieve desired lean of body, while keeping tension on suspension trainer straps.
Execution
- Lower hips away from direction of suspension trainer anchor by laterally flexing spine.
- Return to original upright position and repeat.
- Reposition body facing opposite direction.
- Continue with other side.
Comments
- Suspension handle(s) can also be gripped with both hands together with either one hand over other hand or with interlaced fingers.
- In addition tolateral flexion of spine, lowerhip abductsand upperhip adducts.
- Also seeSpot Reduction Myth.
- This exercise can be performed on TRXⓇ style suspension trainer or adjustable length gymnastics rings.
Tips & Common Mistakes
- Initiate rotation from your hips and torso, not just your arms.
- Control the return movement — resist letting momentum do the work.
- Keep your core engaged throughout to protect your spine during rotation.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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