StrengthReps
Back Squeeze
Sit on a box with your feet flat on the floor and your arms extended straight out in front of you at shoulder height.
Execution
How to do it
Sit on a box with your feet flat on the floor and your arms extended straight out in front of you at shoulder height.
Pull your elbows back, squeezing your shoulder blades together and opening your chest.
Extend your arms back to the starting position in front of you.
Continue the movement in a controlled, rhythmic manner, focusing on squeezing your shoulder blades together with each repetition.
Form tips
Keep your core engaged to maintain stability and support your lower back throughout the exercise.
Focus on squeezing your shoulder blades together to maximize the activation of your upper back muscles.
Maintain an upright posture and avoid leaning forward or backward during the movement.
Add this exercise to a workout and track your progress
Add it to a plan or to your current session, log sets, weight and reps, keep the instructions and tips at hand while you train, and check your previous results, records and volume.
- Plan - add this exercise to a workout
- Log - sets, weight and reps
- Progress - history, records and volume
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