Upper External Oblique

A core exercise targeting the external obliques using a pull-up bar, performed by crunching to one side.

Instructions

1. Hang from a pull-up bar with a grip width slightly wider than shoulder width.
2. Keep your legs bent slightly and engage your core.
3. Crunch upward and to one side, bringing your knee toward that elbow.
4. Feel the contraction in the external oblique on the working side.
5. Return to the starting hang position in a controlled manner.
6. Repeat for the prescribed reps, then switch sides.

Tips

• Control the movement throughout; avoid swinging or using momentum.
• Perform equal reps on each side to maintain balanced core development.
• Exhale as you crunch upward and inhale as you return.
• Keep your grip firm and shoulders engaged to stabilize your body.
• For increased difficulty, keep legs straighter or add resistance with a weighted vest.