Back Squeeze
Improve posture and strengthen your upper back with the Back Squeeze! This simple exercise helps reduce back pain and build a stronger you.
The Back Squeeze mainly works the back and traps, with help from the shoulders and biceps. You'll need: chair.
Required Equipment
Back Squeeze Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Front Shoulder (anterior deltoid); Biceps (biceps brachii)
Back Squeeze Variations and Alternatives
How to do the Back Squeeze
Sit on the edge of a bench or chair with your feet flat on the floor.
Elevate your chest and pull your shoulder blades down and back, engaging your upper back muscles.
Extend your arms straight in front of you, parallel to the floor with palms facing down.
Squeeze your shoulder blades together as if you're trying to hold a pencil between them, while keeping your arms extended. The muscles highlighted in the images illustrate the engagement of the upper back muscles during this phase.
Hold the squeeze for a moment, maintaining good posture and keeping the chest elevated.
Slowly release the tension and return to the starting position, with your arms extended in front of you.
Repeat the movement for the desired number of repetitions and sets, ensuring each squeeze is deliberate and maintains tension in the upper back muscles.
It's important to keep the movement controlled and focused on the muscle contraction rather than using momentum. This exercise helps to strengthen the upper back, improve posture, and can help reduce back pain by strengthening the muscles that support the spine.
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Back Squeeze FAQs
What muscles does the Back Squeeze work?
The Back Squeeze mainly works the back and traps, with help from the shoulders and biceps. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Back Squeeze?
Chair.
What workout day should the Back Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Back Squeeze variations and alternatives?
Similar exercises include the Bent-Over Back Scapular Extension Adduction, Bodyweight Standing Scapula Row, Chest & Back Pull and Mid-Back & Elbow Squeeze.
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