Instructions:
- 1Stand upright holding the EZ barbell with palms facing back
- 2Pull the barbell towards your stomach
- 3Hold this position for a few seconds squeezing your back muscles
- 4Slowly return to the starting position
- 5Repeat this for the desired number of repetitions
Tips:
- Keep your back straight and chest out throughout the exercise
- Your arms should not do the work, focus on using the targeted back muscles
- Avoid jerking or using momentum to lift the barbell
- Exhale as you pull the barbell and inhale when returning to start position
Mastering the Standing Upright Palms Back Squeeze
The Standing Upright Palms Back Squeeze is an effective exercise designed to strengthen and tone the upper back muscles. Often performed with an EZ barbell, this movement is an excellent addition to any fitness routine targeting the back. While it primarily focuses on the upper back, it also engages other muscles for a comprehensive workout.
Benefits of the Standing Upright Palms Back Squeeze
- Improves posture by strengthening the back muscles.
- Enhances upper body stability and strength.
- Can help alleviate tension in the shoulders.
How to Perform the Standing Upright Palms Back Squeeze
- Begin by standing with your feet shoulder-width apart, holding the EZ barbell with an overhand grip.
- Lift the barbell to waist height, squeezing your shoulder blades together as you do so.
- Keep your elbows slightly bent and your back straight throughout the movement.
- Pause for a moment at the top of the movement, feeling the contraction in your upper back.
- Slowly lower the barbell back to the starting position and repeat for the desired number of repetitions.
Tips for Effective Performance
- Maintain a neutral spine to avoid straining your back.
- Control your movements—avoid swinging the barbell.
- Focus on your breathing; exhale as you lift the barbell and inhale as you lower it.
- If you're new to this exercise, start with lighter weights to perfect your form.
By incorporating the Standing Upright Palms Back Squeeze into your workout regimen, you can effectively engage your upper back and improve overall strength and posture. Whether you're a beginner or an experienced fitness enthusiast, this exercise can help you achieve your strength training goals.