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Visual demonstration of the Back Squeeze exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Trapezius
Secondary muscles
Shoulders
Equipment
Bodyweight
Exercise guide

Back Squeeze

4 steps Updated 29/08/2026

Back Squeeze is a bodyweight exercise targeting Upper Back (trapezius, rhomboids).

Step by step

How to perform it

  1. Sit on a box with your feet flat on the floor and your arms extended straight out in front of you at shoulder height.
  2. Pull your elbows back, squeezing your shoulder blades together and opening your chest.
  3. Extend your arms back to the starting position in front of you.
  4. Continue the movement in a controlled, rhythmic manner, focusing on squeezing your shoulder blades together with each repetition.
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Last updated: 29/08/2026

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Back Squeeze

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