Elbows Back
The Elbows Back primarily targets your Chest, with support from Shoulders. It requires stretch and is best suited to beginner lifters.
Beginner level · Equipment: Stretch · Isolation · Static
Primary muscles: Chest Secondary muscles: Shoulders
How to perform Elbows Back
- Step 1. Stand up straight.
- Step 2. Place both hands on your lower back, fingers pointing downward and elbows out.
- Step 3. Then gently pull your elbows back aiming to touch them together.
Frequently asked questions
What is the primary focus of the Elbows Back movement?
This exercise is designed to stretch and activate the pectoral muscles by pulling the elbows behind the torso. It improves chest mobility and helps counteract rounded shoulder posture.
How should I position my arms for maximum chest engagement?
Keep your hands behind your head or at shoulder height while driving the elbows straight back. Focus on squeezing the shoulder blades together to fully open the chest cavity.
What is a common mistake to avoid during this exercise?
Avoid arching the lower back or poking the chin forward to compensate for limited shoulder mobility. Maintain a neutral spine and keep the core engaged throughout the movement.
How can beginners modify this exercise if they have tight shoulders?
Beginners can perform the movement one arm at a time or use a doorway for assistance. This allows for a controlled stretch and reduces the intensity until flexibility improves.
How should I program this exercise into my routine?
Perform 2 to 3 sets of 10 to 15 repetitions as part of a dynamic warm-up. It can also be held as a static stretch for 30 seconds after a chest workout to aid recovery.
Sample sets & reps for Elbows Back
- Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
- Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
- Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Chest exercises
- Alternating Floor Press — kettlebell
- Around The Worlds — dumbbell
- Barbell Bench Press - Medium Grip — barbell
- Barbell Guillotine Bench Press — barbell
- Barbell Incline Bench Press - Medium Grip — barbell
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