Elbows Back

What is Elbows Back? The "elbows back" exercise is a resistance training movement that specifically targets the upper back muscles, primarily the rhomboids and middle trapezius. This exercise helps improve posture, shoulder stability, and overall upper body strength.

Elbows Back Tutorial

1. Stand with a slight bend in your knees, feet shoulder-width apart.
2. Hold a resistance band or cables in front of you at chest level with your arms extended.
3. Keeping your elbows close to your sides, pull your elbows back and squeeze your shoulder blades together.
4. Hold the contraction for a second before slowly returning to the starting position.
5. Repeat for the desired number of repetitions.

Common Mistakes

• Allowing the elbows to flare out instead of keeping them close to the sides.

• Using momentum to complete the movement instead of focusing on controlled contractions. - Shrugging the shoulders up towards the ears instead of keeping them relaxed and pulled down.

• Arching the lower back excessively while performing the exercise.

Tips for Better Results

• Focus on squeezing your shoulder blades together at the peak of the movement.

• Keep a slight bend in your elbows throughout the exercise to maintain tension on the upper back muscles. - Control the movement both on the way back and on the way forward for maximum effectiveness.

• Engage your core muscles to stabilize your body and prevent arching of the lower back.

Muscles Worked The elbows back exercise primarily targets the following muscles:

• Rhomboids - Middle trapezius - Posterior deltoids - Biceps (secondary)