Fixed Bar Back Stretch

Fixed Bar Back Stretch


This exercise involves standing in front of a fixed bar and reaching up to grab it with both hands, then leaning back to stretch the back muscles. It helps to improve flexibility and relieve tension in the upper body.

Muscle Group

Equipment Required

Fixed Bar Back Stretch Instructions

  1. Stand facing a fixed bar or sturdy object that is at least chest height.
  2. Extend your arms and grip the bar with both hands, shoulder-width apart.
  3. Step back until your arms are fully extended and your body is at a 45-degree angle.
  4. Keep your feet hip-width apart and your knees slightly bent.
  5. Slowly lower your chest towards the ground, keeping your arms straight and your head in line with your spine.
  6. Hold the stretch for 15-30 seconds, feeling the stretch in your upper back and shoulders.
  7. Slowly return to the starting position and repeat for 2-3 sets.

Fixed Bar Back Stretch Form & Visual

Fixed Bar Back Stretch

Fixed Bar Back Stretch Benefits

  • Relieves tension and tightness in the upper back muscles
  • Improves posture by opening up the chest and shoulders
  • Increases flexibility and range of motion in the upper body
  • Reduces the risk of developing back pain and injury
  • Can be done anywhere with a fixed bar or sturdy object

Fixed Bar Back Stretch Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Hamstrings

Fixed Bar Back Stretch Variations & Alternatives

  • Fixed Bar Forward Fold
  • Fixed Bar Side Bend
  • Fixed Bar Twist
  • Fixed Bar Shoulder Opener
  • Fixed Bar Hip Opener