---
title: "Back Squeeze"
description: "Sit on a box with your feet flat on the floor and your arms extended straight out in front of you at shoulder height."
locale: en
slug: back-squeeze
url: "https://hi.fitness/exercises/back-squeeze"
primaryMuscle: "Lats"
secondaryMuscles: ["Front delts"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/33b6baef-back-squeeze.mp4"
updatedAt: 2026-07-31T00:30:12+00:00
---
# 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.

## How to do it

1. Sit on a box with your feet flat on the floor and your arms extended straight out in front of you at shoulder height.
2. Pull your elbows back, squeezing your shoulder blades together and opening your chest.
3. Extend your arms back to the starting position in front of you.
4. 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.

## Similar exercises

- [Pull Up Normal Grip](https://hi.fitness/exercises/pull-up-normal-grip) - Lats · Pull-up bar
- [Pull Up Wide Grip](https://hi.fitness/exercises/pull-up-wide-grip) - Lats · Pull-up bar
- [Chin Up](https://hi.fitness/exercises/chin-up) - Lats · Pull-up bar
- [Chin Up Reverse Normal Grip](https://hi.fitness/exercises/chin-up-reverse-normal-grip) - Lats · Pull-up bar
- [Band Assisted Chin Up (From Knee)](https://hi.fitness/exercises/band-assisted-chin-up-from-knee) - Lats · Resistance band
- [Close-reverse Grip Chin-up](https://hi.fitness/exercises/close-reverse-grip-chin-up) - Lats · Pull-up bar
- [Chin Ups (Narrow Parallel Grip)](https://hi.fitness/exercises/chin-ups-narrow-parallel-grip) - Lats · Pull-up bar
- [Chin Up Reverse Wide Grip](https://hi.fitness/exercises/chin-up-reverse-wide-grip) - Lats · Pull-up bar