---
title: "Resistance Band Assisted Front Rack Stretch"
description: "Stand in the middle of a weight cage with a horizontal bar at chest level."
locale: en
slug: resistance-band-assisted-front-rack-stretch
url: "https://hi.fitness/exercises/resistance-band-assisted-front-rack-stretch"
primaryMuscle: "Front delts"
secondaryMuscles: ["Biceps","Lats"]
equipment: ["Resistance band","Squat rack"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/ef6ed884-resistance-band-assisted-front-rack-stretch.mp4"
updatedAt: 2026-10-20T13:27:29+00:00
---
# Resistance Band Assisted Front Rack Stretch

Stand in the middle of a weight cage with a horizontal bar at chest level.

## How to do it

1. Stand in the middle of a weight cage with a horizontal bar at chest level. Place the resistance band under your left foot and hold the other end of the band with your left hand.
2. Bring your left elbow up and rest it on the horizontal bar, allowing your forearm to lean backward. The band should extend down by your shoulder, creating tension.
3. Slowly allow your forearm to lean back to increase the stretch in your shoulder, keeping your hand close to your shoulder.
4. Hold the stretch for 20-30 seconds, then slowly release the tension and switch to the other arm.

## Form tips

- Keep your elbow securely on the bar to ensure proper stretch.
- Allow your forearm to naturally lean back without forcing the movement.
- Keep a relaxed grip on the band to avoid unnecessary tension.

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