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Elbows back

The palms on the lower back and the elbows drawn back toward each other: the shoulder blades squeeze together and the chest opens with the arms low, the gentle start. Drawing the shoulder blades back stretched the small chest muscle (pectoralis minor) less than holding the arm out at shoulder height.

Chest stretch family

Elbows back

DemandEasy
Equipment requiredBodyweight
Muscle focusChest · Shoulders

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Stand tall and place both palms on the lower back, the fingers pointing down and the elbows out to the sides.
  2. Draw the elbows gently back toward each other until the front of the chest opens.
  3. Hold about 20 to 30 seconds, breathing easily, then ease the elbows forward.

Form cues

  • Keep the ribs down rather than arching the low back.
  • Feel it across the front of the chest, not as a pinch in the shoulder.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Chest. Also: Shoulders.

Anatomy: Pectoralis major, Pectoralis minor, Serratus anterior.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Guides that use it

Similar moves

Dynamic chest stretch demonstrated on the 3D figure3D demoDynamic chest stretchBeginner · No equipmentElbow opening with hands behind the head demonstrated on the 3D figure3D demoElbow opening with hands behind the headBeginner · No equipmentKneeling chest stretch on a stability ball demonstrated on the 3D figure3D demoKneeling chest stretch on a stability ballBeginner · Exercise ballOverhead stick stretch demonstrated on the 3D figure3D demoOverhead stick stretchBeginner · Other / check instructionsFish pose (Matsyasana) demonstrated on the 3D figure3D demoFish pose (Matsyasana)Intermediate · No equipmentOverhead lat stretch at a bench (elbows on the bench) demonstrated on the 3D figure3D demoOverhead lat stretch at a bench (elbows on the bench)Intermediate · A bench or box

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Questions people ask

What muscles does the Elbows back work?

Mainly the chest, with help from the shoulders.

What equipment do I need for the Elbows back?

No equipment: your body weight and a little floor space.

Is the Elbows back good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Doorway chest opener.

What is an easier alternative to the Elbows back?

Try the Shoulder rolls. It is the suggested step down from this move.

How do I make the Elbows back harder?

Progress to the Doorway chest opener or the Standing biceps stretch. Follow that guide’s technique and any stated timing.