How to do it
Hold the squeezed position for a full two-count each rep.
- 1
Sit on a chair with your back straight and feet planted on the floor.
- 2
Extend your arms out to the sides at shoulder height.
- 3
Bend your elbows to 90 degrees, keeping your forearms parallel to the floor.
- 4
Squeeze your shoulder blades together, bringing your elbows towards each other behind your back.
- 5
Hold the squeeze for a moment, then slowly return to the starting position.
Expert tip
Focus on squeezing your shoulder blades together without shrugging your shoulders to effectively target your upper back muscles.
Common mistakes
- ✕Dropping the elbows below shoulder height
- ✕Letting the forearms tilt out of parallel
- ✕Rounding the upper back during the squeeze