Seated Back Squeeze
Gym Exercise Card
Equipment
The Seated Back Squeeze is an exercise that targets the upper back and shoulders, improving posture and shoulder mobility. By squeezing the shoulder blades together, it strengthens the muscles around the scapula, enhancing overall upper body function.
How to do it
- Sit cross-legged on the floor with your back straight.
- Extend your arms overhead with palms facing each other.
- Slowly bring your arms down to the side while squeezing your shoulder blades together.
- Hold the squeeze for a moment, then return to the starting position.
- Repeat while maintaining a straight posture.
Muscles worked
Primary Rhomboids Trapezius Middle Fibers
Secondary Deltoid Posterior Trapezius Lower Fibers
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.