Instructions

1

Stand with feet shoulder-width apart, knees slightly bent, arms at sides in neutral position with a slight bend in elbows

2

Engage core and maintain neutral spine throughout the movement with shoulders positioned naturally

3

Slowly lower arms from the overhead position by allowing shoulder joints to internally rotate and adduct, returning to arms at sides in a controlled manner

4

Drive elbows down and back toward hips, retracting shoulder blades and adducting arms to bring hands to thighs, squeezing lats at the bottom position before returning to start

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboids, Posterior Deltoids, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Standing Back Squeeze allows you to target the Latissimus Dorsi with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Reduces the likelihood of Back injuries by reinforcing connective tissue strength.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Control the eccentric (lowering) phase of the Standing Back Squeeze for 3-4 seconds to drastically increase time under tension.

Exercise Variations

Dumbbell Standing Back Squeeze
Cable Standing Back Squeeze
Banded Standing Back Squeeze

Beginner Tips

If you are new to the Standing Back Squeeze , focus on mastering the movement pattern with zero weight before adding Body weight.

Standing Back Squeeze