Elbows Back
Elbows Back is a flexibility – chest and anterior shoulders exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Pectoralis major
- Secondary muscles
- Deltoid
- Exercise type
- Flexibility – chest and anterior shoulders
Exercise technique
- Stance
Stand upright with your feet comfortably apart.
- Hands
Place both hands on the lower part of your back.
- Finger direction
Point your fingers down and elbows outward.
- Open
Use a small movement to bring your elbows backward toward each other.
- Chest
Lift your breastbone while lightly bracing your abdominals.
- Hold
Breathe in a comfortable stretch across your chest and relax your shoulders.
- Release
Open your elbows sideways again and remove your hands from your lower back.
Key technique points
- Do not insist on bringing your elbows together.
- Rest your hands lightly on your lower back.
- Lengthen your chest upward.
- Do not push your ribs forward.
- Keep your shoulders comfortably down.
- Keep the opening small.
Common mistakes
Forcing the elbows together
Do not force your shoulders backward to make the elbows touch.
Pushing the lower back forward
Do not use your hands as levers to increase your lower-back arch.
Raising the shoulders
Do not compress your neck as you open your chest.
Jutting the head forward
Do not compensate for upper-back position by pushing your chin forward.
Pressing with the hands
Do not apply strong hand pressure to your lumbar spine.
Closing suddenly
Do not swing your elbows quickly forward when releasing the stretch.
Frequently asked questions
Elbows Back: why is “Forcing the elbows together” a mistake?
Do not force your shoulders backward to make the elbows touch.
Elbows Back: why is “Pushing the lower back forward” a mistake?
Do not use your hands as levers to increase your lower-back arch.
Elbows Back: why is “Raising the shoulders” a mistake?
Do not compress your neck as you open your chest.
Elbows Back: why is “Jutting the head forward” a mistake?
Do not compensate for upper-back position by pushing your chin forward.
Elbows Back: why is “Pressing with the hands” a mistake?
Do not apply strong hand pressure to your lumbar spine.
Elbows Back: why is “Closing suddenly” a mistake?
Do not swing your elbows quickly forward when releasing the stretch.
What should I focus on when doing Elbows Back?
Do not insist on bringing your elbows together. Rest your hands lightly on your lower back. Lengthen your chest upward. Do not push your ribs forward. Keep your shoulders comfortably down. Keep the opening small.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.