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Chest · Body Weight
Elbow Back Stretch
Elbow Back Stretch is a beginner isolation flexibility exercise that works the pectorals (chest), with the upper back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Body Weight
- Category
- Flexibility
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.1 kcal
Primary muscles
- Chest · Pectoralis Major
- Shoulders · Deltoids
Secondary muscles
- Upper Back · Trapezius, Rhomboids
How to do Elbow Back Stretch
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bring both hands behind you and place them on your lower back, fingers pointing downward.
- Gently push your hips forward and lean your upper body backward, feeling a stretch in your chest and shoulders.
- Hold the stretch for a few seconds, then return to the starting position. Repeat the movement for the desired number of repetitions.
Form tips
- Engage your core muscles to support your lower back as you lean backward.
- Avoid overextending your lower back; only lean back as far as comfortable without causing pain.
- Breathe deeply throughout the exercise, inhaling as you prepare to stretch and exhaling as you lean back.
Elbow Back Stretch alternatives
More pectorals exercises
Elbow Back Stretch FAQ
What muscles does Elbow Back Stretch work?
Elbow Back Stretch mainly works the pectorals in the chest (Pectoralis Major and Deltoids). The upper back work as secondary muscles.
What equipment do you need for Elbow Back Stretch?
None. Elbow Back Stretch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Elbow Back Stretch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elbow Back Stretch good for beginners?
Yes. Elbow Back Stretch is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Elbow Back Stretch burn?
About 3.1 calories per minute for a person of around 70 kg, based on a MET value of 2.5. Ten minutes of work is roughly 31 calories; heavier people burn more.
What is a good alternative to Elbow Back Stretch?
Other exercises for the pectorals include Chest Stretch With Exercise Ball, Band Incline Palms Back Press, Dumbbell Incline Palms Back Press and Pec Deck Fly Machine.
For developers
Use Elbow Back Stretch 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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