Back · Bodyweight
Hangback Bar Stretch
How to do the hangback bar 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
- Isometric
- Mechanic
- Isolation
How to do it
Grip a sturdy bar at about waist to chest height with both hands. Set your feet under the bar and let your hips sink straight back, straightening your arms so your bodyweight pulls your shoulders open and lengthens your spine. Hold and breathe, letting the stretch deepen.
- 1A long stretch through the lats and shoulders as you hang back
- 2The spine decompressing as your hips sink away from the bar
- 3Your grip staying firm while the arms support your weight
Common mistakes
- Bending the arms instead of letting them stay long
- Rounding or collapsing the upper back instead of lengthening it
- Bouncing into the stretch instead of holding it steady
Muscles worked
The hangback bar stretch mainly works the lats, with the forearms, lower back, and mid traps assisting.
- LatsPrimary
- ForearmsSupport
- Lower BackSupport
- Mid TrapsSupport
- BicepsMinor
- Upper TrapsMinor
- Lower TrapsMinor
- GlutesMinor
- HamstringsMinor
- Rear DeltsMinor
Kovo programs the hangback bar 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.