Seated Back Squeeze
Improve posture and strengthen your back with Seated Back Squeezes! A simple exercise you can do anywhere.
The Seated Back Squeeze mainly works the back and traps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Seated Back Squeeze Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Small Rotator (teres minor)
Seated Back Squeeze Variations and Alternatives
How to do the Seated Back Squeeze
Sit down on the floor with your legs crossed and your spine in a neutral position.
Extend your arms straight in front of you at shoulder height with palms facing together.
Slowly move your arms back while squeezing your shoulder blades together. Keep your arms at shoulder height and elbows slightly bent during the movement.
Hold the squeeze for a count of two to three seconds.
Slowly bring your arms back to the starting position in front of you without slouching your shoulders.
Repeat this movement for the desired number of repetitions and sets.
Ensure you maintain good posture throughout the exercise, and avoid shrugging your shoulders to your ears. Focus on engaging the muscles in your back each time you move your arms back and squeeze.
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Seated Back Squeeze FAQs
What muscles does the Seated Back Squeeze work?
The Seated Back Squeeze mainly works the back and traps, with help from the shoulders. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Seated Back Squeeze?
None. The Seated Back Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Seated Back Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Seated Back Squeeze variations and alternatives?
Similar exercises include the Back Squeeze, Bodyweight Standing Scapula Row, Mid-Back & Elbow Squeeze and Mid-Back Stretch.
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