Elbows Back

Elbows Back is a beginner-level isolation in the stretching category that primarily works the chest. It also recruits the shoulders.

How to do it

1. 1Stand up straight.
2. 2Place both hands on your lower back, fingers pointing downward and elbows out.
3. 3Then gently pull your elbows back aiming to touch them together.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.