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Shoulders · Body Weight
Fixed Bar Stretch
Fixed Bar Stretch is a beginner isolation flexibility exercise that works the delts (shoulders), with the arms assisting. It needs only a pull-up bar. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Shoulders · Deltoids
- Upper Back · Trapezius, Rhomboids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Arms · Biceps Brachii, Triceps Brachii
How to do Fixed Bar Stretch
- 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.
Form tips
- Move slowly and with control to maximize the stretch and avoid any sudden movements.
- Only stretch as far as is comfortable without causing pain or discomfort.
- Ensure the bar is securely fixed and can support your weight.
Fixed Bar Stretch alternatives
More delts exercises
Fixed Bar Stretch FAQ
What muscles does Fixed Bar Stretch work?
Fixed Bar Stretch mainly works the delts in the shoulders (Deltoids, Trapezius, Rhomboids and Latissimus Dorsi). The arms work as secondary muscles.
What equipment do you need for Fixed Bar Stretch?
You need only a pull-up bar.
How many sets and reps of Fixed Bar Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Fixed Bar Stretch good for beginners?
Yes. Fixed Bar Stretch is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Fixed Bar Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Fixed Bar Stretch?
Other exercises for the delts include Band Warm Up Shoulder Stretch, Resistance Band Assisted Front Rack Stretch, Dumbbell Single Arm Underhand Front Raise and Band Incline T Raise.
For developers
Use Fixed Bar Stretch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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