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Hangback Bar Stretch

Hangback Bar Stretch

The Hangback Bar Stretch is a highly effective exercise that targets the muscles of the upper body, particularly the shoulders, chest, and back. This exercise is commonly performed using a bar or a sturdy object at waist height. It helps to improve flexibility, mobility, and posture. The Hangback Bar Stretch is a great addition to any warm-up routine or cool-down session as it helps to alleviate tension and tightness in the upper body. During the Hangback Bar Stretch, your body is positioned in a way that allows a gentle stretch to be felt in the front part of the shoulders and chest, while simultaneously engaging the muscles of the upper back. This exercise promotes better shoulder extension, making it ideal for individuals who spend long hours sitting or working at a desk. To get into the Hangback Bar Stretch position, you grasp the bar with a slightly wider than shoulder-width grip. As you hang back, allow your bodyweight to create a gentle stretch through the front of your shoulders and chest. It is important to maintain a strong core and avoid overarching the lower back. Finding a comfortable position where you feel a gentle pull is key. Hold the stretch for a recommended duration of 20-30 seconds. When performed regularly, the Hangback Bar Stretch can help alleviate tightness in the upper body, enhance posture, and improve overall upper body mobility. It is important to listen to your body and adjust the intensity of the stretch as needed. Incorporating this stretch into your routine can be a valuable tool in maintaining optimal upper body function and preventing injuries.


  • Stand facing a pull-up bar with your feet shoulder-width apart.
  • Grab the pull-up bar with an overhand grip, shoulder-width apart.
  • Engage your core and slowly raise your feet off the ground, bending your knees slightly.
  • Allow your upper body to hang back, keeping your arms straight and shoulders relaxed.
  • Maintain a comfortable stretch in your shoulders, upper back, and chest for 15-30 seconds.
  • To release the stretch, slowly bring your feet back to the ground and release your grip from the pull-up bar.

Tips & Tricks

  • Start with a proper warm-up to prepare your body for the stretch.
  • Focus on relaxing your muscles and breathing deeply during the stretch.
  • Gradually increase the duration and intensity of the stretch over time.
  • Avoid bouncing or jerking movements while stretching to prevent injury.
  • Engage your core and maintain good posture throughout the stretch.
  • Listen to your body and stop if you feel any pain or discomfort.
  • Consider using props or assistance (such as a yoga strap or partner) to deepen the stretch.
  • Try incorporating different variations of the Hangback Bar Stretch to target different muscle groups.
  • Combine stretching with strengthening exercises to improve overall flexibility and mobility.
  • Stay consistent with your stretching routine for best results.

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