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How To Do Two Arm Side Bends 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/Advanced_TWO_ARM_SIDE_BENDS_.jpg" } }, "headline":"How To Do Two Arm Side Bends With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-13", "description":"Learn How To Do Two Arm Side Bends With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_TWO_ARM_SIDE_BENDS_.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>If you were following a workout program written by Sir Mix-A-Lot (the artist behind I Like Big Butts), you’d only have two exercises in your arsenal—side bends and sit-ups. Lucky for you, you’re on the Warrior Made fitness plan, where we’ve got tons of different exercises to help you reach your fitness goals. But Sir Mix-A-Lot was right about side bends. In fact, they’re one of our favorite core moves. Here we’ll teach you an advanced variation: the two arm side bend.</p> <p>To perform the two arm side bend, stand with your arms extended overhead, fingers interlocked. Keeping tight in your abs and glutes, lean to your right side and allow your torso to drop as far as you can. Press yourself back up to standing, then drop to the left side. Repeat, switching from right to left until you’ve finished all your reps. With your hands overhead rather than on your waist, your obliques, glutes, and abs have to work much harder to keep you stable. That means you’ll see speedy gains in your strength, core stability, and posture with this advanced move.</p> <p>If you’re a beginner, start with the simple side bend. Stand with your feet shoulder-width apart and your hands on your hips. Without leaning forward or backward, bend your torso to the right side as far as you can. Use your core to pull yourself back to the starting position, then bend your torso to the left. Continue to alternate until you finish the set. This exercise is great for starting to build up and stabilize your core. Plus, it doubles as a stress-reliever!</p> <p>When you’re a simple side bend pro, try out the one arm simple side bend. Begin as you did for the simple side bend. As you lean your torso to the right, raise your left hand and extend it as far to the right as you can. Come back to the starting position and put your left hand on your hip once again. Bend your torso to the left, and lift and extend your right arm. Switch between these two positions. As you lift each hand, you should feel a powerful stretch all along the side of the body. You’ll fire your glutes, abs, and all those important posture muscles, too. That makes this move an excellent choice for anyone looking to ease back pain and improve posture.</p> <p>Now let’s learn how to do the perfect two arm side bend.</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. Extend your arms in front of you with palms facing away from your body. Interlock your fingers then bring your hands all the way over your head.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-LR-1.jpg" class="img-fluid" alt="two-arm-side-bend-1"> </picture> <li>Drop your torso to the right as far as you comfortably can.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-LR-2.jpg" class="img-fluid" alt="two-arm-side-bend-2"> </picture> <li>Squeeze your glutes and fire your left oblique to return to the starting position.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-LR-3.jpg" class="img-fluid" alt="two-arm-side-bend-3"> </picture> <li>Drop your torso to the left as far as you can, then press back up to standing.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-LR-4.jpg" class="img-fluid" alt="two-arm-side-bend-4"> </picture> <li>Continue to alternate until you finish 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>Don’t bend your elbows or allow your shoulders to shrug. Instead, press your palms up toward the ceiling throughout the move. This will stretch and activate the lats, serratus, and all the muscles along the side of the body.</li> <li>When you press your body back up, use the oblique—the muscle at the side of your abs around the waist—to bring your torso to standing. When you really put your focus on that muscle, you’ll find you get better, faster results. Plus, you’ll keep your back safe and stable.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-LR-5.jpg" class="img-fluid" alt="two-arm-side-bend-5"> </picture> <li>Inhale as you drop down, then use a forceful exhale to press yourself back up.</li> <li>Avoid bending forward or backward. You want to keep your glutes and abs squeezed tight and your pelvis tucked during the move to maintain stability and form. Imagine there’s a wall in front of and behind you that you can’t touch.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-6.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-6.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-6.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/two-arm-side-bend-LR-6.jpg" class="img-fluid" alt="two-arm-side-bend-6"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The two arm side bend is a simple move, but don’t underestimate it! It’s a powerful core trainer and stabilizer that comes with a nice stretch as an added benefit. Pay attention to the cues we’ve offered here and really focus on your form to get quicker, more powerful results.</p> <p>Again, beginners may wish to start with the simple side bend. It’s a perfect starter move that’s easy and effective at getting those ab muscles working. When you’re ready to dive into intermediate territory, try out the one arm side bend. Take a second to feel that incredible stretch along the side of your body with this move, and you’ll be sure to alleviate stress while you get your exercise in.</p> <p>One of the best features of this move is that you can do it literally anywhere, from the subway platform to your very own living room. Side bends are one of our favorite <a target="_blank" href="https://www.warriormade.com/content/exercise/the-best-exercise-to-reduce-stress-at-work/" rel="noreferrer">stress-reducing</a> exercises, so try doing a few at your desk the next time you feel stressed at work.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-one-arm-side-bend/">One Arm Side Bends</a>.</p> </section> </article>

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