Standing Elbow Squeeze Raise
Strengthen your upper back and improve posture with the Standing Elbow Squeeze Raise! Simple, effective, and perfect for all fitness levels.
The Standing Elbow Squeeze Raise mainly works the traps and back, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Standing Elbow Squeeze Raise Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Lats (latissimus dorsi)
Standing Elbow Squeeze Raise Variations and Alternatives
How to do the Standing Elbow Squeeze Raise
Standing Elbow Raise and Squeeze
Starting Position:
Stand up straight with your feet shoulder-width apart.
Keep your shoulders relaxed and arms at your sides.
Arm Positioning:
Raise both arms to shoulder height, bending your elbows at a 90-degree angle.
Your forearms should be parallel to the ground, and your palms facing forward.
Movement:
Squeeze your shoulder blades together and down as you push your elbows back.
Keep your upper arms parallel to the ground.
Pause:
Hold this position for a moment while maintaining the squeeze in your shoulder blades.
Return to Start:
Slowly bring your elbows back to the starting position while maintaining control.
Repetitions:
Repeat this movement for 10-15 repetitions, focusing on keeping your form correct and breathing evenly.
Tips:
Keep your core engaged throughout the exercise for stability.
Maintain a neutral spine and avoid arching your back.
If you feel any discomfort in your shoulders, reduce the range of motion.
Standing Elbow Squeeze Raise FAQs
What muscles does the Standing Elbow Squeeze Raise work?
The Standing Elbow Squeeze Raise mainly works the traps and back, with help from the shoulders. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Standing Elbow Squeeze Raise?
None. The Standing Elbow Squeeze Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Elbow Squeeze Raise go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Elbow Squeeze Raise variations and alternatives?
Similar exercises include the Back Squeeze, Bodyweight Standing Scapula Row, Elbow-Tap & Lift and Mid-Back & Elbow Squeeze.
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