Seated Back Squeeze
Description
The seated back squeeze is a basic scapular retraction drill performed seated. The lifter sits tall and pulls the shoulder blades back and together while opening the chest. The move activates the rhomboids and middle traps and is a key posture builder.
Muscle Group
Equipment Required
Seated Back Squeeze Instructions
- Sit tall on a bench or chair with feet flat on the floor.
- Keep the chest up and the back upright.
- Set the arms at the sides with elbows bent.
- Brace your core lightly.
- Pull the shoulder blades back and together.
- Squeeze the upper back hard at the end range.
- Hold the squeeze briefly.
- Release back to the start with control.
Seated Back Squeeze Form & Visual
Seated Back Squeeze Benefits
- Builds posture strength
- Activates the upper back
- No equipment needed
- Useful warm-up move
- Easy to add anywhere
- Strong scap activator
Seated Back Squeeze Muscles Worked
- Rhomboids
- Middle trapezius
- Posterior deltoid
Seated Back Squeeze Variations & Alternatives
- Band Pull Apart
- Reverse Fly
- Wall Slide
- Face Pull
