logoHome Gym Exercises

Simply train effectively!

Exercise Benefits With Proper Form & Technique

Shoulder Blade Squeeze

through 20 votes
muscles:TrapeziusMuscle, Teres MusclesMuscle
required:Doable Without Equipment And Weights
fitness level:Easy
exercise type:Strength - isometric
Starting PositionExecution

General And Specifics

  • this exercise is one of the best, when it is about training the muscles between the shoulder blades without equipment
  • additionally, you can improve your posture, especially if you sit in front of the computer for a long time

Starting Position

  • you stand or sit
  • the back is straight
  • stretch out the chest to the front and pull back the shoulders
  • bend the arms to 90 degrees and hold the upper arms next to the thorax

Correct Execution

  • now move the elbows backwards and pull the shoulder blades together as much as possible
  • hold the contraction for 15 to 20 seconds
  • pause shortly and go on to the next rep