How to Do Fixed Bar Stretch

Fixed Bar Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Fixed Bar Stretch

  1. 01Stand facing a rigid bar or rack at chest height and grip it firmly with one hand.
  2. 02Step back until the arm is fully extended and hinge at the hips to lower the torso.
  3. 03Lean the body weight away from the bar to create tension along the side of the ribcage and shoulder.
  4. 04Maintain a neutral spine and hold the position to facilitate tissue elongation.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Fixed Bar Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Rotate the torso slightly away from the bar to increase the stretch across the pectoral insertion and anterior shoulder.

Same coaching engine used inside the A90 app

05 / FAQ

Fixed Bar Stretch questions

What muscles does Fixed Bar Stretch work?

Fixed Bar Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Fixed Bar Stretch correctly?

Stand facing a rigid bar or rack at chest height and grip it firmly with one hand. Step back until the arm is fully extended and hinge at the hips to lower the torso. Lean the body weight away from the bar to create tension along the side of the ribcage and shoulder. Maintain a neutral spine and hold the position to facilitate tissue elongation.

What is the A90 coach tip for Fixed Bar Stretch?

Rotate the torso slightly away from the bar to increase the stretch across the pectoral insertion and anterior shoulder.

Is Fixed Bar Stretch suitable for beginners?

Fixed Bar Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Fixed Bar Stretch?

No. Fixed Bar Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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