Elbows Back
The Elbows Back isolates the Chest through a controlled range of motion. This beginner-level bodyweight exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders assist as stabilizers throughout the range of motion.
How to Elbows Back
- 1
Stand up straight.
- 2
Place both hands on your lower back, fingers pointing downward and elbows out.
- 3
Then gently pull your elbows back aiming to touch them together.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the Elbows Back work?
The Elbows Back primarily works the Chest. Secondary muscles include the Shoulders, which assist during the movement.
Is the Elbows Back good for beginners?
Yes, the Elbows Back is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Elbows Back?
The Elbows Back requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.