Back scrub
Expert Advice
Focus on keeping your elbows close to your body to fully engage the triceps.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Extend your arms behind you, palms facing up.
- Bend your elbows to bring your hands towards your lower back as if scrubbing it.
- Straighten your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Track Back scrub in FitAI
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Muscles Worked
Back scrub primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Back scrub work?
Back scrub primarily targets the Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Back scrub?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Back scrub suitable for beginners?
Yes, Back scrub is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
