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Obliques · Intermediate

Dowel Side-to-Front Bend Mobility

Continuous dowel mobility sequence moving from an overhead side bend into a controlled forward fold.

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Exercise overview

Training details

ObliquesLatsHamstringsLower BackShoulders

Equipment

Dowel

Sets × reps

2 × 6 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with a wide overhead dowel grip.
  2. 02Lengthen and bend slowly toward one side.
  3. 03Continue in a smooth arc into a hip-led forward fold.
  4. 04Keep the knees soft and move only through a comfortable spinal range.
  5. 05Reverse the path back through the side bend, return upright, and switch sides.

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Variations

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

Easier regressionDowel Overhead Side-Bend StretchRelated variationStanding 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 substituteSeated Twist Cross LeggedComparable substituteStanding Trunk RotationComparable substituteReclined Spinal TwistComparable substituteBand Lat StretchComparable substituteKneeling Lat Stretch on BenchComparable substituteStability-Ball Oblique and Lat Stretch

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