Female model ex_JKKGFX

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Shoulders · Body Weight

Arm Tuck Side Bend

intermediatestrength

Arm Tuck Side Bend is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Shoulders · deltoids

Secondary muscles

Upper Back · trapezius, rhomboids

How to do Arm Tuck Side Bend

Stand with your feet slightly wider than shoulder-width apart, with your right arm extended straight out to the side at shoulder height and palm facing upwards and your left hand resting on your hip.
Bend your right arm at the elbow, bringing your hand down towards your lower back.
Return your right arm to the extended position.
Continue the movement with the same arm for the desired number of repetitions.

Form tips

Focus on keeping your shoulder relaxed to avoid tension in your neck and upper back.
Maintain a steady rhythm to ensure consistent movement and effective muscle engagement.
Use a mirror, if available, to check your form.

Arm Tuck Side Bend alternatives

Side Lateral Raise Resistance Band

Delts · beginner

Seated Plate Side Raises

Delts · beginner

Dumbbell One Arm Low Fly

Delts · intermediate

Dumbbell Bent Arm Lateral Raise

Delts · intermediate

More delts exercises

Lying on Side Arm Circle Warm Up

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Arm Pulses

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Arm Circle

Delts · intermediate

Arm Circle (Variation 2)

Delts · intermediate

Arm Pulses Cross

Delts · intermediate

Arm Circles Backward

Delts · intermediate

One Arm Reverse Dumbbell Fly

Delts · intermediate

Cable One Arm Front Raise

Delts · beginner

Arm Tuck Side Bend FAQ

What muscles does Arm Tuck Side Bend work?

Arm Tuck Side Bend mainly works the delts in the shoulders (deltoids). The upper back work as secondary muscles.

What equipment do you need for Arm Tuck Side Bend?

None. Arm Tuck Side Bend is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Arm Tuck Side Bend should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Arm Tuck Side Bend good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.

How many calories does Arm Tuck Side Bend burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Arm Tuck Side Bend?

Other exercises for the delts include Side Lateral Raise Resistance Band, Seated Plate Side Raises, Dumbbell One Arm Low Fly and Dumbbell Bent Arm Lateral Raise.

For developers

Use Arm Tuck Side Bend in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JKKGFX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JKKGFX",
  "name": "Arm Tuck Side Bend",
  "model": "female",
  "target": "Delts",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_JKKGFX/mp4-720.mp4?…",
    "poster": "https://…/ex_JKKGFX/poster.jpg?…"
  }
}