Elbows Back
How to do the Elbows Back with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Chest
Shoulders
Bodyweight
How to do the Elbows Back
- 1
Stand up straight.
- 2
Place both hands on your lower back, fingers pointing downward and elbows out.
- 3
Then gently pull your elbows back aiming to touch them together.
Log it, see it on your body.
Every Elbows Back set you log feeds Ascend's anatomy heatmap, so your chest volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Elbows Back fits
The Elbows Back shows up in training built around a specific goal. See how it fits:
More chest exercises
Elbows Back: common questions
What muscles does the Elbows Back work?
The Elbows Back primarily works the Chest. It also recruits the Shoulders as supporting muscles.
Is the Elbows Back suitable for beginners?
Yes. The Elbows Back is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Elbows Back?
None. The Elbows Back is a bodyweight exercise, so you can do it without any equipment.
Is the Elbows Back a compound or isolation exercise?
The Elbows Back is an isolation exercise, it targets the chest through a single joint, which makes it useful for focused, targeted work.
How do I do the Elbows Back with correct form?
Stand up straight. Follow the full step-by-step above for the complete movement.
Log your Elbows Back sets, free.
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