Standing Back Squeeze Pulse
Strengthen your back with Standing Back Squeeze Pulse! A simple yet effective exercise for better posture and upper back strength.
The Standing Back Squeeze Pulse mainly works the traps and back, with help from the shoulders and lower back. No equipment needed: it uses just your bodyweight.
Standing Back Squeeze Pulse Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Spinal Erectors (erector spinae)
Standing Back Squeeze Pulse Variations and Alternatives
How to do the Standing Back Squeeze Pulse
Preparation: Stand with your feet shoulder-width apart and your arms by your sides.
Starting Position: Raise your arms to the sides so that they are parallel to the ground with your palms facing backward. Your elbows should be slightly bent.
Action: Without changing the bend in your arms, squeeze your shoulder blades together as if trying to hold a pencil between them. This movement should engage the muscles in your upper back.
Hold: Hold the squeeze briefly for a second or two, then release slightly, not allowing your arms to drop completely, and repeat the squeeze.
Repetitions: Perform this squeezing and releasing action for a set number of repetitions or a specific time period.
Important Tips: Make sure to keep your head aligned with your spine and avoid shrugging your shoulders to your ears to maintain proper form.
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Standing Back Squeeze Pulse FAQs
What muscles does the Standing Back Squeeze Pulse work?
The Standing Back Squeeze Pulse mainly works the traps and back, with help from the shoulders and lower back. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Standing Back Squeeze Pulse?
None. The Standing Back Squeeze Pulse is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Back Squeeze Pulse go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Back Squeeze Pulse variations and alternatives?
Similar exercises include the Back Squeeze, Bodyweight Standing Scapula Row, Chest & Back Pull and Mid-Back & Elbow Squeeze.
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