Elbows Back

Muscles worked: Chest, Shoulders, Back

Elbows Back is an upper-body move built around driving the elbows behind you: from a standing or seated position, you pull your elbows back, squeezing the shoulder blades, then return.

Keep your chest open and your shoulders down as the elbows travel back, and squeeze briefly at the end of the range. The movement is small and postural — think of pinching a pencil between your shoulder blades.

How to do it

1. Stand or sit tall with your chest open and your shoulders down.
2. Pull your elbows back behind you, squeezing your shoulder blades together.
3. Squeeze briefly at the end of the range.
4. Return to the starting position with control.
5. The movement is small and postural — think of pinching a pencil between your shoulder blades.

Try it in the app →

Programs that include it

All exercises

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.