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How To Do A One Arm Side Bend With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_ONE_ARM_SIDE_BEND.jpg" } }, "headline":"How To Do A One Arm Side Bend With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A One Arm Side Bend With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_ONE_ARM_SIDE_BEND.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>At Warrior Made, we’re all about simple and sustainable exercises that help people—of all skill levels—build strength and improve their health. One of the key ingredients to helping you reach that goal is sharing exercises that you can do from the comfort of your own home or office, no equipment required. Here we’re going to teach you one simple exercise that you can do absolutely anywhere. It will give you a great stretch plus strengthen your abs, glutes, and the muscles that help your posture. It’s called the one arm side bend.</p> <p>To perform the one arm side bend, stand with your feet shoulder-width apart and your hands on your hips. Drop your torso to the right side and as you do, raise your left arm and press it as far as you possibly can. Press yourself back up to the starting position, then repeat on the left side, extending your right arm over your head. This move offers an incredible stretch all along the sides of your body, plus it will boost strength in your core. </p> <p>For beginners, we recommend starting out with the simple side bend. Stand with your hands on your hips just as you did for the one arm side bend. Drop your torso to the right, keeping both hands on your hips. Press yourself back up to standing, then repeat with the left side. Continue alternating until you’ve completed a set. The simple side bend is great for starting to build core strength—particularly in the obliques. Plus it’s the perfect precursor to more difficult variations on the side bend.</p> <p>Speaking of more challenging versions of the side bend, once you’ve mastered the simple and one arm side bend, move on to the two arm side bend. Stand and raise both of your arms over your head. Just as you did for the other moves, drop your torso to the right, then up and over to the left. Keep your hands raised above your head. Without your hands on your hips to support you, you’ll need to work extra hard to drop to the side and pull yourself back up. That makes this a great core-blasting exercise.</p> <p>Now, let’s learn how to do the one arm side bend with great form!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand with your feet shoulder-width apart and your hands on your hips.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-LR-1.jpg" class="img-fluid" alt="one-arm-side-bend-1"> </picture> <li>Bend at the right hip to drop your torso to the right side. At the same time, lift your left hand and extend it over your head as far as you can.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-LR-2.jpg" class="img-fluid" alt="one-arm-side-bend-2"> </picture> <li>Bring your left hand back to your hip as you press your torso back up to standing.</li> <li>Repeat the move, this time bending at the left hip and extending your right hand above your head.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-LR-3.jpg" class="img-fluid" alt="one-arm-side-bend-3"> </picture> <li>Continue alternating until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Keep your glutes squeezed throughout the entire exercise. Imagine that you’re standing between two walls that you can’t touch. Doing so is going to help you avoid hurting yourself while building up your posture.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-arm-side-bend-LR-4.jpg" class="img-fluid" alt="one-arm-side-bend-4"> </picture> <li>Don’t let the extended arm go limp as you reach it over your head. Stay active by reaching your arm up as high as you possibly can each time you do a side bend. You should feel an amazing stretch all the way down the side of your body.</li> <li>Inhale as you drop down and exhale as you pull yourself back up. A steady breathing rhythm keeps you focused on your form while getting the blood pumping to your muscles.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The one arm side bend may seem simple, but the results you’ll see—in your abs, glutes, and posture—prove that uncomplicated exercise is still incredibly effective. Take your time and focus on getting your form right first and foremost. Over time you can ramp up the speed and intensity, but start by really following the form cues we’ve offered here to maximize your results from this move.</p> <p>Again, if you’re struggling to get this move down at first, start with the simple side bend instead. Placing both your hands on your hips will keep you balanced and stable so you can start building up the strength to tackle more challenging versions. When you’re ready to really test yourself, transition to the two arm side bend, extending both of your arms overhead as you dip towards the floor.</p> <p>Now that you’ve got all the cues to perform the one arm side bend, it’s time to incorporate it into your routine. Try doing a few sets when you wake up in the morning or while you’re on your lunch break at work.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-two-arm-side-bend/">Two Arm Side Bends</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-simple-side-bends/">Simple Side Bends</a>.</p> </section> </article>

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