Back Bow Pulls

Muscles worked: Back, Shoulders

Back Bow Pulls are a prone back exercise: lying face down, you pull your arms back as if drawing a bow, squeezing your shoulder blades together.

Keep your forehead near the floor and your neck long while the arms pull back, and squeeze the shoulder blades at the end of each pull. The range is modest — a strong squeeze matters more than a big movement.

How to do it

1. Lie face down with your forehead near the floor and your neck long.
2. Pull your arms back as if drawing a bow, squeezing your shoulder blades together.
3. Hold the squeeze briefly at the end of each pull.
4. Return your arms forward with control and repeat.
5. Keep the range modest — a strong squeeze matters more than a big movement.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.