Standing Back Squeeze
Expert Advice
Focus on squeezing your shoulder blades together without shrugging your shoulders up to your ears.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Extend your arms out to the sides at shoulder height.
- Bend your elbows to a 90-degree angle with your palms facing forward.
- Bring your elbows back, squeezing your shoulder blades together.
- Hold the squeeze for a moment, then release.
- Repeat for the desired number of repetitions.
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Muscles Worked
Standing Back Squeeze primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Standing Back Squeeze work?
Standing Back Squeeze primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Standing Back Squeeze?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Standing Back Squeeze suitable for beginners?
Standing Back Squeeze is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
