Hanging Lat Stretch
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Movement
- Lat stretch · Hanging
- Tracks
- Duration
Works
Lats Back Chest Forearms
How to do it
- Stand under a pull-up bar you can reach from the floor or from a sturdy box.
- Grip the bar overhead at shoulder width or slightly wider, palms facing away.
- Wrap your thumbs fully around the bar.
- Step off or bend your knees so your body weight hangs from the bar.
- Let your shoulders rise toward your ears so your arms stay fully overhead.
- Relax your torso and legs and let your hips hang directly under the bar.
- Breathe slowly and hold for the set time.
- Put your feet back down before you let go of the bar.
Common mistakes
- Swinging or kipping during the hold.
- Shrugging actively or pulling up instead of relaxing.
- Flaring the ribs and over-arching the lower back.
- Dropping off the bar suddenly at the end.
Safety
Check that the bar is secure, and step down rather than dropping off.
Leave some weight on your feet if your grip or shoulders cannot handle full body weight.
Stop if you feel sharp shoulder pain or tingling in your hands.
Tips
- Let your body hang heavy, like a coat on a hook.
- Breathe out slowly and sink a little lower with each breath.
- Keep your legs quiet to stop any swinging.
- Tuck your ribs down slightly so your lower back does not arch.
Details
- Base movement
- Lat stretch
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Shoulder-width
- Body position
- Hanging
- Stretch type
- Static (held)
