Back · Stick
Stick Front Rack Stretch
How to do the stick front rack stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stick
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Hold a stick with both hands at shoulder width and bring it up into a front rack position, elbows high and pointing forward. Drive your elbows up and let the stick settle across the front of your shoulders, opening the wrists, lats, and upper back. Hold the stretch and breathe, easing your elbows higher as the tissue allows.
- 1Feel the stretch through your wrists, lats, and upper back
- 2Keep driving your elbows up and forward to deepen it
- 3Stay tall through your spine and breathe into the position
Common mistakes
- Don't let your lower back arch to fake elbow height
- Avoid forcing your wrists past a comfortable range
- Don't shrug your shoulders up to your ears
Muscles worked
The stick front rack stretch mainly works the lats, with the forearms, triceps, upper traps, mid traps, and front delts assisting.
- LatsPrimary
- ForearmsSupport
- TricepsSupport
- Upper TrapsSupport
- Mid TrapsSupport
- Front DeltsSupport
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the stick front rack 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.