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Elbows Back

ChestBodyweightBeginnerIsolation
Elbows Back — start position
Start
Elbows Back — finish position
Finish
Muscles worked
PrimaryChest
SecondaryShoulders

How to do it

  1. 01

    Stand up straight.

  2. 02

    Place both hands on your lower back, fingers pointing downward and elbows out.

  3. 03

    Then gently pull your elbows back aiming to touch them together.

In the app

Elbows Back needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With bodyweight

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