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Elbows Back, starting position 
Elbows Back, finishing position
Stretchingbeginner
Elbows Back
Primary
Chest
Secondary
Shoulders
Equipment
None
Level
beginner
Elbows Back demonstration
How to Perform
- 1Stand up straight.
- 2Place both hands on your lower back, fingers pointing downward and elbows out.
- 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
Front
Back
ChestShoulders
Exercise Details
- Category
- Stretching
- Force
- static
- Mechanic
- isolation
- Level
- beginner
Exercise Variations
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.