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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Upper back Shoulders Trapezius
Fixed Bar Stretch
4 steps Updated 29/08/2026
Fixed Bar Stretch is a bodyweight exercise targeting Shoulders (Deltoids), Upper Back (Trapezius, Rhomboids) using Fixed Pole Bar.
Step by step
How to perform it
- Stand facing a fixed vertical bar. Position your feet shoulder-width apart and grasp the bar with both hands, palms facing each other.
- Step back slightly and lean your hips backward, allowing your arms to extend fully and your upper body to lean forward. Keep your back straight and your knees bent.
- Lean backwards and down to the floor while pulling back with your hips to feel a deep stretch in your shoulders, upper back, and lats.
- Hold the stretch for 15-30 seconds, breathing deeply and steadily. Slowly return to the starting position by stepping forward and releasing the bar.
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Variations and related exercises
Jump Rope Row
Resistance Band Standing Single Arm Shoulder Extension
Ski Ergometer Cross Country Ski Reverse Fly Pull
Armless Prayer Stretch
Last updated: 29/08/2026
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Fixed Bar Stretch
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