Elbows Behind Back
BWBodyweightStrength
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Elbows Behind Back is a bodyweight strength exercise that involves clasping your hands behind your back and pulling your elbows rearward to open the chest and shoulders. Its primary purpose is to improve shoulder mobility, posture, and rear deltoid activation while countering forward shoulder rounding from daily habits. It primarily targets the rear deltoids, rhomboids, and traps, benefiting athletes, desk workers, and anyone seeking better upper body alignment and injury prevention.
How to Perform Elbows Behind Back
- 1Stand tall with feet shoulder-width apart, arms extended straight out in front of you at shoulder height, palms facing down.
- 2Make fists with both hands, thumbs pointing up.
- 3Keeping arms straight, squeeze your shoulder blades together and pull both elbows back as far as possible, aiming to bring them behind your back without bending the elbows.
- 4Hold the squeeze for 2-3 seconds, feeling the stretch across your chest and front shoulders.
- 5Inhale as you prepare, then exhale slowly as you pull your elbows back and squeeze.
- 6Inhale as you release, then slowly extend arms forward to the starting position.
- 7Repeat for desired reps, maintaining a neutral spine throughout.
- 8Key form tips: Keep shoulders down away from ears to avoid shrugging; do not bend elbows or arch your lower back; move slowly to maximize shoulder activation and prevent momentum. Common mistake: Allowing head to jut forward—keep gaze neutral.
