Elbows Back

Also called elbows back stretch, chest opener and standing chest stretch.

Works

Chest, plus shoulders

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Stand up straight.

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

Cues

• Hands on the low back, fingers down.
• Pull the elbows back together.
• Chest up, breathe.

Common mistakes

• Arching the low back.
• Shrugging.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

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