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