Elbows Back
How to do the 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.
How to program the Elbows Back
Sets and reps
As an isolation movement, the Elbows Back is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Elbows Back is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Elbows Back work?
The Elbows Back primarily targets the Chest. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Elbows Back?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Elbows Back should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
