Back · Bodyweight
Fixed Bar Back Stretch
How to do the fixed bar back stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Grip a fixed bar at about chest height with both hands and step back, hinging at the hips until your arms are straight and your torso parallel to the floor. Let your hips sink back and your chest drop between your arms to open up the lats and upper back. Hold and breathe.
- 1Feel a long stretch through your lats and the sides of your back
- 2Let your hips sink back to deepen the pull through your shoulders
- 3Keep your arms straight and chest dropping toward the floor
Common mistakes
- Don't round your lower back hard; hinge from the hips
- Avoid bouncing into the stretch; ease in and hold steady
- Don't shrug your shoulders up toward your ears
Muscles worked
The fixed bar back stretch mainly works the lats.
- LatsPrimary
- ForearmsMinor
- Lower BackMinor
- Mid TrapsMinor
- Lower TrapsMinor
- HamstringsMinor
Kovo programs the fixed bar back stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.