Hangback Bar Stretch

Muscles worked

Setup

1. Stand directly under a pull-up bar or power rack, using a step if necessary to reach the bar comfortably.
2. Grip the bar with an overhand (pronated) grip, slightly wider than shoulder-width apart.
3. Position your feet hip-width apart, slightly in front of the vertical line of the bar.

How to do it

1. Slowly shift your weight backward and lower your hips toward the floor while keeping your feet planted.
2. Exhale deeply as you allow your chest to sink through your arms, feeling the stretch from your armpits down to your hips.
3. Maintain a slow, controlled tempo, holding the peak stretch for 20-30 seconds.
4. Inhale as you slowly stand back up to the starting position to release the tension.

Form checklist

• Keep your ears aligned with your upper arms; do not let the head hang excessively low or look up.
• Maintain a slight tuck in your pelvis to prevent excessive arching in the lower back.
• Ensure your feet remain flat on the floor or step to control the amount of body weight used in the stretch.
• Keep your elbows locked out to maximize the stretch through the triceps and lats.

Pro tips

• Think about 'pushing' the bar away from you while leaning back to intensify the lat engagement.
• Gently oscillate your hips from side to side to target different angles of the fascia and serratus anterior.

Make it harder

• Transition into a single-arm hangback stretch to isolate one side and increase the demand on the rotator cuff.
• Lift your toes off the ground, digging only your heels in, to shift more weight into the posterior chain stretch.

Frequently asked

What muscles does the hangback bar stretch work?

The hangback bar stretch primarily targets the lats, trapezius, and triceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the hangback bar stretch?

The hangback bar stretch uses pull up bar.

Is the hangback bar stretch good for beginners?

Yes. The hangback bar stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Dumbbell Incline Reverse Raise With Chest Supported SkierIntermediate · lats, trapezius, and triceps
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius