How to Do Upper External Oblique Hanging Raises
Master the hanging oblique raise to target the upper external obliques. Learn the proper technique, common mistakes, and expert tips for core stability.
How to Perform
- Hang from a pull-up bar with an overhand grip at shoulder-width and your legs fully extended.
- Engage your lats and depress your shoulders to stabilize your torso and prevent excessive swinging.
- Exhale as you slowly lift your knees toward your chest while simultaneously rotating your pelvis to one side.
- Focus on bringing your hip bone toward the bottom of your rib cage to maximize the contraction in the upper oblique.
- Pause for one second at the peak of the movement to emphasize muscle activation.
- Lower your legs back to the center starting position with a controlled three-second descent.
- Repeat the movement on the opposite side to complete one full repetition.
Common Mistakes
- Using momentum or swinging the legs to generate lift.
- Failing to depress the shoulders, leading to excessive neck strain.
- Arching the lower back during the eccentric or lowering phase.
- Focusing only on knee height rather than the pelvic rotation.
Muscles Worked
Primary movers
- Obliquus externus abdominis
Stabilizers
- Serratus anterior
- Iliopsoas
- Forearm flexors
Related Guides
- 3008 Abdominal Crunch — Core
- Ab Roller — Core
- Ab wheel — Core
Obliquus externus abdominis · Core