Standing Back Squeeze
Improve posture and relieve tension! This simple exercise strengthens your upper back, promoting better alignment and comfort.
The Standing Back Squeeze mainly works the back and traps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Standing Back Squeeze Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lower Traps (trapezius, lower fibers)
Standing Back Squeeze Variations and Alternatives
How to do the Standing Back Squeeze
Stand up straight with your feet shoulder-width apart.
Extend your arms to the sides at shoulder height, palms facing downward.
Start with your shoulders relaxed and arms straight, as shown in the first image.
Gently pull your shoulder blades together, contracting the muscles in your upper back. This motion is depicted in the illustrated muscle engagement.
Hold the contraction and squeeze for a few seconds, focusing on the muscles between your shoulder blades.
Release the contraction and return to the starting position with your arms extended to the sides.
Repeat for the desired number of repetitions and sets. Typically, perform 10-15 reps for 2-3 sets with a 30-60 second rest between sets.
Keep your neck relaxed and avoid shrugging your shoulders during the exercise.
Engage your core to maintain balance and provide additional stability during the movement.
It's important to focus on the quality of the muscle contraction rather than the quantity of repetitions.
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Standing Back Squeeze FAQs
What muscles does the Standing Back Squeeze work?
The Standing 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 Standing Back Squeeze?
None. The Standing Back Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Back Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Back Squeeze variations and alternatives?
Similar exercises include the Back Squeeze, Bent-Over Back Scapular Extension Adduction, Bodyweight Standing Back Stretch and Bodyweight Standing Scapula Row.
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