Start
End
ChestBeginnerBodyweight
Elbows Back
المرفقان للخلف
Target Muscles
ChestShoulders
Blue = primary · Gray = secondary
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Get a personalized plan ›How to perform
- 1
Stand up straight.
- 2
Place both hands on your lower back, fingers pointing downward and elbows out.
- 3
Then gently pull your elbows back aiming to touch them together.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
