Elbows Back Stretch
Description
The elbows back stretch is a chest opener performed by clasping your hands behind your head with elbows wide, then pulling your elbows backward to open the chest and front shoulders. It is similar to the behind-head chest stretch but emphasizes pulling the elbows further back to deepen the stretch.
Equipment Required
Elbows Back Stretch Instructions
- Stand or sit tall with shoulders pulled back and down.
- Clasp your hands behind your head with elbows wide.
- Pull your elbows back, opening your chest as much as possible.
- Squeeze your shoulder blades together.
- Lift your chest tall. Avoid arching your lower back.
- Feel the deep stretch across your chest and front shoulders.
- Hold for 20 to 30 seconds. Breathe deeply.
- Release and repeat 2 to 3 times.
Elbows Back Stretch Form & Visual
Elbows Back Stretch Benefits
- Deeply opens the chest and front shoulders
- Counteracts forward-rounded posture
- Quick and accessible
- No equipment needed
- Excellent post-workout stretch
- Improves overhead pressing position
Elbows Back Stretch Muscles Worked
- Pectoralis major (stretched)
- Anterior deltoid (stretched)
- Biceps brachii
- Rhomboids and mid-traps (engaged)
Elbows Back Stretch Variations & Alternatives
- Behind-Head Chest Stretch
- Above-Head Chest Stretch
- Doorway Chest Stretch
- Reverse Chest Stretch
- Wall Elbow-Back Stretch
