Exercise guide
Standing Back Squeeze
- Beginner
- Compound
- Rep-based
- Back
The Standing Back Squeeze is a foundational postural exercise that targets the rhomboids and trapezius to improve shoulder alignment and upper back strength. It effectively counteracts the effects of prolonged sitting by activating the posterior deltoids and scapular stabilizers.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your core engaged.
- Raise your arms to shoulder height and bend your elbows to 90 degrees, palms facing forward (goalpost position).
- Keep your chin tucked and your gaze straight ahead to maintain a neutral spine.
How to do it
- Exhale as you pull your shoulder blades back and together, driving your elbows behind the plane of your torso.
- Squeeze your back muscles intensely at the peak of the movement for 2 seconds.
- Inhale as you slowly return your arms to the starting position with control.
- Maintain a controlled tempo, focusing on the quality of the scapular retraction.
Form checklist
- Keep your shoulders depressed; do not let them shrug up toward your ears.
- Avoid arching your lower back or thrusting your ribcage forward as you squeeze.
- Keep your chest lifted and open throughout the entire movement.
- Ensure the movement is initiated by the shoulder blades, not just the arms.
Pro tips
- Imagine you are trying to crush a pencil held vertically between your shoulder blades to maximize rhomboid activation.
- Focus on the 'mind-muscle connection' by visualizing the muscles of the middle back knitting together.
Make it harder
- Increase the isometric hold at the peak of the contraction to 5-10 seconds.
- Perform the movement while hinged forward at the hips to 45 degrees to increase the demand on the posterior deltoids.
Frequently asked
- What muscles does the standing back squeeze work?
- The standing back squeeze primarily targets the rhomboids and trapezius, and also works the abs and serratus anterior as secondary muscles.
- What equipment do you need for the standing back squeeze?
- The standing back squeeze requires no equipment — just your body weight.
- Is the standing back squeeze good for beginners?
- Yes. The standing back squeeze is a beginner-friendly movement and a strong foundation to build on.