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Stretchingbeginner

Elbows Back

How do you do an elbows back?

A beginner stretching exercise done using just your bodyweight that mainly works the chest, with help from the shoulders. Stand up straight. Place both hands on your lower back, fingers pointing downward and elbows out. Then gently pull your elbows back aiming to touch them together.

Updated

Primary
Chest
Secondary
Shoulders
Equipment
None
Level
beginner

Elbows Back demonstration

Elbows Back, starting position
Elbows Back, starting position
Elbows Back, finishing position
Elbows Back, finishing position

How to Perform

  1. 1Stand up straight.
  2. 2Place both hands on your lower back, fingers pointing downward and elbows out.
  3. 3Then gently pull your elbows back aiming to touch them together.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

FrontFront view. Muscles worked: chest; also shoulders
BackBack view. Muscles worked: chest; also shoulders
ChestShoulders

Exercise Details

Category
Stretching
Force
static
Mechanic
isolation
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does Elbows Back work?

Elbows Back primarily targets the Chest. It also works the Shoulders as secondary muscles.

What equipment do I need for Elbows Back?

Elbows Back requires no equipment - it's a bodyweight exercise.

Is Elbows Back suitable for beginners?

Yes, Elbows Back is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Elbows Back

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Chest And Front Of Shoulder Stretch

Chest

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Chest Stretch on Stability Ball

Chest

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Behind Head Chest Stretch

Chest

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Dynamic Chest Stretch

Chest

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