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Abs

Roman Chair Side Bend

The Roman Chair Side Bend is a strength exercise for your abs. Share of the load in the Zulta muscle model: obliques 52%, upper abs 15% and spinal erectors (lower back) 11%.

Level: IntermediateEquipment: Other equipmentSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a hyperextension bench so the pad sits under the side of your hip.
  2. Lie on your side on the pad with the feet stacked and hooked under the ankle rollers.
  3. Cross the arms over the chest and keep the body in a straight line.
  4. Lower the upper body sideways toward the floor as far as you can control.
  5. Lift back up past level by bending sideways toward the ceiling, then finish the set and switch sides.

Tips

  • Keep the chest facing forward so the movement stays purely sideways.
  • Move slowly, especially on the way down.

Common mistakes

  • Rotating the torso toward the floor.
  • Setting the pad too high so the waist cannot bend.
  • Bouncing out of the bottom position.

Muscles worked by the Roman Chair Side Bend

  • Obliques Primary52%
  • Upper abs Secondary15%
  • Spinal erectors (lower back) Secondary11%
  • Lower abs Secondary9%
  • Lats (lower) Stabilizer4%
  • Forearm flexors Stabilizer3%
  • Gluteus medius Stabilizer3%
  • Hip flexors Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A loaded side bend works quadratus lumborum hard. Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.

Roman Chair Side Bend alternatives

Different equipment

Easier

No equipment

Make it easier

Frequently asked questions

What muscles does the Roman Chair Side Bend work?

Mainly the obliques. The upper abs, spinal erectors (lower back) and lower abs assist.

Is the Roman Chair Side Bend good for beginners?

The Roman Chair Side Bend is rated intermediate. If you are new, learn the Dumbbell Side Bend first and build up from there.

What is a good alternative to the Roman Chair Side Bend?

For example the Dumbbell Side Bend, Landmine Lateral Flexion and Cable Side Crunch. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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