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Obliques · Beginner

Standing Dowel Trunk Rotation

Standing trunk-rotation drill using a dowel as a visual cue while the pelvis remains forward.

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Exercise overview

Training details

ObliquesCoreUpper Back

Equipment

Dowel

Sets × reps

2 × 10 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the feet hip-width apart and hold the dowel horizontally at shoulder height.
  2. 02Stack the ribs over the pelvis and soften the knees.
  3. 03Rotate the chest to one side while the hips remain forward.
  4. 04Pause briefly without forcing the lower back.
  5. 05Return to center and alternate sides under control.

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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 Trunk RotationRelated variationStanding Reach-Up Back-Rotation StretchRelated variationSwing 360

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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 substituteSuspender Side StretchComparable substituteReclined Spinal TwistComparable substituteBand Lat StretchComparable substituteStanding Side StretchComparable substituteKneeling Lat Stretch on Bench

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