Elbows Back

A beginner stretching exercise for the chest, done with just your bodyweight.

Main muscles: Chest
Also works: Shoulders
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Static

How to do the Elbows Back

Stand up straight.
Place both hands on your lower back, fingers pointing downward and elbows out.
Then gently pull your elbows back aiming to touch them together.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Elbows Back

Questions

What muscles does the Elbows Back work?

Mainly the chest, with the shoulders helping.

Is the Elbows Back good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Elbows Back?

Good alternatives that train the chest: Dynamic Chest Stretch, Chest And Front Of Shoulder Stretch, Chest Stretch on Stability Ball or Behind Head Chest Stretch.

How many sets and reps of the Elbows Back should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).