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Surrender Side Bend Alternative

12 substitute exercises that target the same muscles

1
Double Diagonal Reach demonstration

Double Diagonal Reach
2
Standing Hip Sagittal Rotation with Shoulders Transverse Flexion demonstration

Standing Hip Sagittal Rotation with Shoulders Transverse Flexion
3
Standing Swimmer demonstration

Standing Swimmer
4
Diagonal Punch demonstration

Diagonal Punch
5
Twist and Turn Punch demonstration

Twist and Turn Punch
6
Standing Hip Frontal Rotation with Shoulders Adduction demonstration

Standing Hip Frontal Rotation with Shoulders Adduction
7
Boxing Left Hook demonstration

Boxing Left Hook
8
Plank Arm Lifts demonstration

Plank Arm Lifts
9
Boxing Left Uppercut demonstration

Boxing Left Uppercut
10
Swimming Side Steps demonstration

Swimming Side Steps
11
Side Plank Rotation demonstration

Side Plank Rotation
12
Standing Hip Frontal Rotation Arm Sways demonstration

Standing Hip Frontal Rotation Arm Sways

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Surrender Side Bend trains

Primary Obliques

Secondary Adductor Longus Deltoid Anterior Deltoid Lateral

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