Standing Palms-Up Back Squeeze
Strengthen your back with Standing Palms-Up Back Squeeze! Improve posture and build upper back muscle with this simple exercise.
The Standing Palms-Up Back Squeeze mainly works the shoulders and traps, with help from the back. No equipment needed: it uses just your bodyweight.
Standing Palms-Up Back Squeeze Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid); Mid Traps (trapezius, middle fibers)
Secondary
Upper Traps (trapezius, upper fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Standing Palms-Up Back Squeeze Variations and Alternatives
How to do the Standing Palms-Up Back Squeeze
Stand upright with your feet shoulder-width apart and arms extended out to the sides, palms facing backward as shown in the images.
Without bending your elbows, squeeze your shoulder blades together, using the muscles in your upper back and rear deltoids. The primary focus is on the contraction of these muscles.
Keep your neck in a neutral position, chest out, and avoid shrugging your shoulders to the ears to maintain proper form.
Hold the squeeze for a recommended duration, typically between 2 to 5 seconds, to maximize muscle engagement.
Slowly return to the start position with arms extended, but keep the tension in the muscles.
Repeat the exercise for the desired number of reps and sets, maintaining consistent form throughout.
Remember to breathe normally throughout the exercise, and as you become more comfortable with the movement, you can increase either the duration of the squeeze or the number of repetitions to further challenge your muscles.
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Standing Palms-Up Back Squeeze FAQs
What muscles does the Standing Palms-Up Back Squeeze work?
The Standing Palms-Up Back Squeeze mainly works the shoulders and traps, with help from the back. The main muscles are the posterior deltoid and trapezius.
What equipment do you need for the Standing Palms-Up Back Squeeze?
None. The Standing Palms-Up Back Squeeze is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Palms-Up Back Squeeze go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Palms-Up Back Squeeze variations and alternatives?
Similar exercises include the Back Scrub, Back Squeeze, Bodyweight Standing Scapula Row and Bodyweight Standing W Pose.
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