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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

  1. 01Stand tall and hold a dowel overhead with a comfortable wide grip.
  2. 02Lengthen upward without shrugging or flaring the ribs.
  3. 03Bend gently to one side while both hips remain centered.
  4. 04Hold with steady breathing and no twisting.
  5. 05Return slowly and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationStanding Side StretchHarder progressionDowel Side-to-Front Bend MobilityRelated variationSide Stretch CrunchRelated variationSitting Side Reach StretchRelated variationSuspender Side Stretch

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Lat StretchComparable substituteKneeling Lat Stretch on BenchComparable substituteStability-Ball Oblique and Lat StretchComparable substituteSeated Twist Cross LeggedComparable substituteStanding Trunk RotationComparable substituteReclined Spinal Twist

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