Male model ex_EAD6BY

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Back · Body Weight

Back Squeeze

intermediatestrength

Back Squeeze is an intermediate isolation strength exercise that works the upper back (back), with the shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Upper Back
Body part: Back
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Upper Back · trapezius, rhomboids

Secondary muscles

Shoulders · deltoids

How to do Back Squeeze

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

Form tips

Keep your core engaged to maintain stability and support your lower back throughout the exercise.
Focus on squeezing your shoulder blades together to maximize the activation of your upper back muscles.
Maintain an upright posture and avoid leaning forward or backward during the movement.

Back Squeeze alternatives

Barbell Back Wide Shrugs

Upper Back · intermediate

Foam Roller Back

Upper Back · beginner

Barbell Bent Over Reverse Raise (Skier)

Upper Back · intermediate

Dumbbell Chest Supported Y Raise

Upper Back · intermediate

More upper back exercises

Upper Back Stretch

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Theraband Scapula Retraction

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Dumbbell Chest Supported Lateral Raises

Upper Back · intermediate

Cable Rear Drive Bent Arm

Upper Back · beginner

Shoulder Circle

Upper Back · intermediate

Kettlebell Shrug

Upper Back · intermediate

Dumbbell Laying 30 Degree Shrug

Upper Back · intermediate

Elevated Pike Shoulder Shrug

Upper Back · intermediate

Back Squeeze FAQ

What muscles does Back Squeeze work?

Back Squeeze mainly works the upper back in the back (trapezius and rhomboids). The shoulders work as secondary muscles.

What equipment do you need for Back Squeeze?

None. Back Squeeze is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Back Squeeze should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Back Squeeze good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Back Squeeze burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Back Squeeze?

Other exercises for the upper back include Barbell Back Wide Shrugs, Foam Roller Back, Barbell Bent Over Reverse Raise (Skier) and Dumbbell Chest Supported Y Raise.

For developers

Use Back Squeeze in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_EAD6BY" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_EAD6BY",
  "name": "Back Squeeze",
  "model": "male",
  "target": "Upper Back",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_EAD6BY/mp4-720.mp4?…",
    "poster": "https://…/ex_EAD6BY/poster.jpg?…"
  }
}