Fixed Bar Back Stretch

How to do it

Spread your fingers wide on the bar to reduce forearm tension.

1. 1

   Stand facing a fixed bar at about waist height.

2. 2

   Grasp the bar with both hands, shoulder-width apart.

3. 3

   Step back from the bar, allowing your hips to push back and your head to lower between your arms.

4. 4

   Hold this position, feeling a stretch in your lats, shoulders, and traps.

5. 5

   Maintain the stretch for 20-30 seconds, breathing deeply.

6. 6

   Release and repeat if necessary.

Common mistakes

• ✕Bouncing in and out of the stretch
• ✕Rounding the spine instead of lengthening it
• ✕Hinging from the lower back, not the hips