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Exercise preview

Lat and shoulder external rotation stretch 1 kneeling dowel

Beginner30 secondsNo jumping

Muscles worked

LatsShouldersFront shouldersRear shoulders

You need

No equipment

How to do it

  1. Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
  2. Sit your hips back onto your heels, pressing the head in between the arms.
  3. You should feel a stretch in your lats, triceps and deep in the shoulder joint.
  4. You can add movement (bend-extended arms) to mobilise the shoulder joint.