Exercise guide
Elbows Back Stretch
- Beginner
- Isolation
- Timed hold
- Back
- Shoulders
This dynamic stretch targets the pectorals and anterior deltoids while activating the erector spinae to improve thoracic mobility and posture. It is an excellent movement for opening the chest and reversing the effects of a hunched-forward position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and maintain a tall, upright posture.
- Place your hands on your lower back or behind your head with your elbows pointing out to the sides.
- Engage your core slightly to stabilize your pelvis and spine.
How to do it
- Inhale to prepare, then exhale as you pull your elbows back and toward each other behind your body.
- Squeeze your shoulder blades together firmly, feeling the stretch across your chest and front shoulders.
- Hold the end range for 2-5 seconds while maintaining deep, controlled breathing.
- Slowly return your elbows to the starting position and repeat for the desired repetitions.
Form checklist
- Keep your shoulders depressed; do not let them shrug toward your ears.
- Avoid excessive arching in the lower back by keeping your ribs tucked.
- Keep your head and neck in a neutral position, avoiding forward head tilt.
- Focus on pulling from the shoulder blades rather than just moving the arms.
Pro tips
- Visualize trying to make your elbows touch behind your back to maximize scapular retraction.
- Inhale deeply into your upper chest during the stretch to expand the ribcage and deepen the pectoral opening.
Make it harder
- Interlace your fingers behind your head to increase the leverage and stretch intensity on the pectoralis minor.
- Perform the movement while standing with your back against a wall to ensure your spine remains perfectly neutral.
Frequently asked
- What muscles does the elbows back stretch work?
- The elbows back stretch primarily targets the lats, rhomboids, and trapezius, and also works the deltoids and erector spinae as secondary muscles.
- What equipment do you need for the elbows back stretch?
- The elbows back stretch requires no equipment — just your body weight.
- Is the elbows back stretch good for beginners?
- Yes. The elbows back stretch is a beginner-friendly movement and a strong foundation to build on.