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Lats · Beginner

Fixed Bar Back Stretch

Supported lat and upper-back stretch performed by holding a fixed bar and sitting the hips backward.

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Fixed Bar Back Stretch demonstration

Exercise overview

Training details

LatsUpper Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing a fixed bar at shoulder height.
  2. 02Grip the bar with both hands slightly wider than shoulder-width.
  3. 03Gently lean back while keeping your arms extended, allowing your back to stretch.
  4. 04Hold this position for the desired duration, then slowly return to standing.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and 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 variationCable Suspension Back 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 substituteBand Lat StretchComparable substituteStanding Side StretchComparable substituteKneeling Lat Stretch on Bench

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