Back squeeze

Category

Back

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Trapezius, Rhomboids

Secondary muscles

Deltoids

How to do it

1. Sit on a box with your feet flat on the floor and your arms extended straight out in front of you at shoulder height.
2. Pull your elbows back, squeezing your shoulder blades together and opening your chest.
3. Extend your arms back to the starting position in front of you.
4. Continue the movement in a controlled, rhythmic manner, focusing on squeezing your shoulder blades together with each repetition.

Form tips

• Keep your core engaged to maintain stability and support your lower back throughout the exercise.
• Focus on squeezing your shoulder blades together to maximize the activation of your upper back muscles.
• Maintain an upright posture and avoid leaning forward or backward during the movement.