Seated Back Squeeze
Expert Advice
Focus on squeezing your shoulder blades together without shrugging your shoulders to effectively target your upper back muscles.
How-to-do Steps
- Sit on a chair with your back straight and feet planted on the floor.
- Extend your arms out to the sides at shoulder height.
- Bend your elbows to 90 degrees, keeping your forearms parallel to the floor.
- Squeeze your shoulder blades together, bringing your elbows towards each other behind your back.
- Hold the squeeze for a moment, then slowly return to the starting position.
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Muscles Worked
Seated Back Squeeze primarily targets the Shoulders, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Traps50%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Seated Back Squeeze work?
Seated Back Squeeze primarily targets the Shoulders, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Seated Back Squeeze?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Seated Back Squeeze suitable for beginners?
Seated Back Squeeze is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
