Mid-Back & Elbow Squeeze
Strengthen your back and improve posture with the Mid-Back & Elbow Squeeze! No equipment needed.
The Mid-Back & Elbow Squeeze mainly works the back and shoulders, with help from the traps. No equipment needed: it uses just your bodyweight.
Mid-Back & Elbow Squeeze Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Mid-Back & Elbow Squeeze Variations and Alternatives
How to do the Mid-Back & Elbow Squeeze
Equipment: No equipment is necessary for this exercise.
Positioning:
Stand with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.
Slightly bend your knees for stability.
Keep your spine neutral and engage your core muscles for support.
Movement:
Extend your arms out to the sides at shoulder height, palms facing forward.
Slowly bend your elbows at a 90-degree angle, bringing your hands toward your chest.
As you bend your elbows, squeeze your shoulder blades together, feeling the contraction in your mid-back.
Hold this position for a moment, then slowly return your arms to the starting position with arms extended out to the sides.
Repeat this movement for 10-15 repetitions, ensuring to maintain a steady pace and controlled movement throughout.
Tips:
Focus on the contraction in your mid-back as you squeeze your shoulder blades together.
Avoid shrugging your shoulders; keep them relaxed and down away from your ears.
Breathe steadily throughout the exercise, inhaling as you return to the starting position and exhaling as you squeeze.
Mid-Back & Elbow Squeeze FAQs
What muscles does the Mid-Back & Elbow Squeeze work?
The Mid-Back & Elbow Squeeze mainly works the back and shoulders, with help from the traps. The main muscles are the rhomboids and posterior deltoid.
What equipment do you need for the Mid-Back & Elbow Squeeze?
None. The Mid-Back & Elbow Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Mid-Back & Elbow Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Mid-Back & Elbow Squeeze variations and alternatives?
Similar exercises include the Back Squeeze, Bent-Over Back Scapular Extension Adduction, Chest & Back Pull and Back & Palm Press.
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