# Resistance Band Front Rack Stretch

A one-arm stretch for the front rack position, holding a band at your shoulder while your elbow rests on a chest-height rack bar. Opens the shoulder, lats, and triceps so the elbow can sit high with the hand at the shoulder.

- Beginner · Mobility
- Equipment: Resistance bands, Squat rack
- HD video: https://media.seto.fit/exercises/resistance-band-assisted-front-rack-stretch/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-front-rack-stretch/

## Muscles worked

- Rotator Cuff: 8/10
- Lats: 7/10
- Triceps: 5/10
- Front delts: 4/10
- Forearms: 4/10

## How to do the Resistance Band Front Rack Stretch

1. Step on the band and hold it at the same-side shoulder.
2. Rest your elbow on the chest-height bar in front of you.
3. Let the band pull your hand down to deepen the stretch.
4. Hold the stretch while breathing deeply and relaxing.
5. Release slowly, then switch arms.

### Full technique — 7 steps

1. Set a bar in the rack at about chest height and stand close to it, facing the bar.
2. Step on one end of a loop band with one foot and hold the other end in the same-side hand.
3. Bring that hand to the top of your shoulder and rest your elbow on the bar in front of you.
4. Let the band pull your hand down toward your shoulder while your elbow stays on the bar.
5. Keep your ribs down and avoid leaning or arching through the lower back.
6. Hold the stretch for 20 to 30 seconds while breathing steadily.
7. Release slowly, then switch arms and repeat on the other side.

## Common mistakes

- Arching the lower back
- Shrugging the raised shoulder
- Letting elbow flare wide
- Letting the hand drift off the shoulder
- Using a band too heavy to relax

## Form cues

- Keep ribs down
- Hand stays at shoulder
- Elbow stays on bar
- Relax into exhale
- Keep shoulders down

## How much to do

- **Strength**: 2 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Muscle growth**: 2 sets of 30–45 reps · rest 30 s · 6 reps in reserve
- **Endurance**: 2–3 sets of 30–60 reps · rest 30 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Resistance Band Front Rack Stretch work?

Primary: Rotator Cuff 8/10, Lats 7/10. Also works: Triceps 5/10, Front delts 4/10, Forearms 4/10.

### When should I do the Resistance Band Front Rack Stretch in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Resistance Band Front Rack Stretch?

Strength: 2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2 sets of 30–45 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 30 s, 6 reps in reserve.

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