Exercise library · Chest

How to Do Elbows Back

Step-by-step instructions, muscles worked and workouts that use the elbows back.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Gear for this exercise

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.