Lats · Beginner

Dowel Overhead Side-Bend Stretch

Bilateral overhead dowel hold combined with a controlled side bend for the lats and lateral trunk.

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Exercise overview

Training details

LatsObliquesCoreShoulders

Equipment

Dowel

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

01Stand tall and hold a dowel overhead with a comfortable wide grip.
02Lengthen upward without shrugging or flaring the ribs.
03Bend gently to one side while both hips remain centered.
04Hold with steady breathing and no twisting.
05Return slowly and repeat on the other side.

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