Smart Fitness Hub- Free Exercises

Back Squeeze Exercise for Stronger Upper Body Muscles

The Back Squeeze exercise is a fantastic addition to your fitness routine, targeting the muscles of your upper back, shoulders, and arms. By incorporating this exercise into your workout regimen, you can enhance your posture and develop a stronger, more well-defined upper body. Watch our tutorial to learn the proper form and technique for the Back Squeeze, and start reaping the benefits today! 💪🔥

How to Do:

  1. Sit on a block or a chair with your back straight and feet on the floor.
  2. Stretch your arms out in front of you like an airplane.
  3. Pretend to give yourself a big hug by bringing your arms behind your back. It’s like stretching your back and shoulders.
  4. Hold that stretch for a few seconds, then go back to how you were sitting at the beginning.
  5. Do it again if you like, it’s fun!

What is squeeze exercise?
A squeeze exercise is when you make your muscles go tight and then relax them. It’s like giving your muscles a little hug and then letting go.

How to do a back squeeze?
To do a back squeeze, sit up straight, stretch your arms forward, and then pretend to give your back a hug by bringing your elbows behind you. Hold it for a little bit, and then let go.

What muscles do scapular squeeze work?
Scapular squeeze works the muscles in your upper back and shoulders. It’s like a friendly exercise for those muscles to make them strong.

How to do a shoulder squeeze?
To do a shoulder squeeze, you can gently bring your shoulders up towards your ears like you’re shrugging. Then, relax and bring them back down. It’s a simple exercise to give your shoulders a little squeeze.

Build a Strong Back with Chest Pull Backs

Build a Strong Back with Chest Pull Backs

The chest pull back is an effective back exercise that works several muscle groups at once. To do it, grab a pull up bar with an overhand wide grip. Pull your chest up towards the bar by drawing your shoulder blades down and back, feeling the contraction in your upper back. Slowly lower back to the starting position. Chest pull backs are a great addition to your back day routine to build a strong, muscular back. They target the latissimus dorsi, rhomboids, rear deltoids and biceps. Perform 2-3 sets of 10-12 reps, focusing on good form and squeezing your back muscles.

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