Hangback Bar Stretch Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Biceps Brachii, Deltoid Posterior
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Back Hang Stretch, Bar Hang Stretch
How to: Hangback Bar Stretch
- Find a sturdy bar that can support your weight.
- Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Slowly allow your body to hang while keeping your feet off the ground.
- Hold the position, feeling the stretch in your back and shoulders.
- Maintain the position for the desired duration, then slowly lower yourself back down.
Common Mistakes
- Pulling too hard on the bar, which can strain the shoulders.
- Not engaging the core during the stretch.
- Allowing the shoulders to creep up towards the ears.
Modifications
- Perform with a chair for support if balance is an issue.
- Use a towel for assistance if you can't grip the bar.
Tips
- Relax your shoulders away from your ears.
- Breathe deeply while holding the stretch.
- Keep your back straight and avoid overextending.
Hangback Bar Stretch Alternatives
Tags
back
flexibility
stretching
shoulder
latissimus dorsi
infraspinatus