Elbows Back is a bodyweight exercise that works the upper part of the body. It is a simple move that is suitable for all fitness levels and when done correctly can help to strengthen the chest and arms.
Muscles Worked
It mainly engages muscles in the upper body such as:
- Chest (Pectoralis Major, Pectoralis Minor, and Serratus Anterior),
- Deltoid,
- Rhomboid Major and Rhomboid Minor,
- Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor, Subscapularis), and
- Biceps Brachii.
How to do a set of Elbows Back
Below is a step-by-step guide to a set of elbows back
Step 1: Stand up straight, place your arms by your side and your feet shoulder width apart.
Step 2: Place your hands on your lower back with your fingers pointing downwards.
Step 3: Pull your elbows backwards and towards each other while retracting your shoulder.
Step 4: Relax your shoulders and drop your arms back to your side to complete one rep.
Step 5: Repeat the above steps 10-20 times to complete one set.
Benefits
- It can help to strengthen the muscles in the chest.
- It helps to strengthen the Shoulder muscles.
- It helps with better posture.
- It may prevent hunch back by retracting the shoulder.
- It helps to relax tension in the shoulder.
Common Injuries
This workout is a very low impact workout that rarely result in injuries. However, if proper caution is not taken it may result in;
Pain in the Shoulder.
Doing this workout regularly, will help to build strength in the upper body muscles while releasing any tension in the area. It can be added to an arm or total body workout.
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