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Seated Back Squeeze

Seated Back Squeeze

The Seated Back Squeeze is a simple yet effective exercise that targets the muscles in your upper back and shoulders. This exercise can be performed either at home or in the gym, making it a convenient choice for individuals of all fitness levels. To perform the Seated Back Squeeze, you'll need a sturdy chair or a bench. Sit up straight with your feet flat on the floor and your hands resting on your thighs. Keep your back straight and engage your core muscles. Start by squeezing your shoulder blades together, as if you are trying to hold a pencil between them. Focus on contracting the muscles in your upper back while keeping your chest lifted. Hold the squeeze for a few seconds, then release and repeat. Aim to perform 10-15 repetitions of the Seated Back Squeeze in a controlled manner, focusing on the quality of the movement rather than the quantity. Incorporating the Seated Back Squeeze into your workout routine can help improve posture, strengthen the muscles in your upper back, and alleviate tension from prolonged sitting or poor posture. It can be a valuable addition to your upper body strengthening exercises, providing a balanced and well-rounded fitness regimen.


  • Sit up straight in a chair with your feet flat on the ground.
  • Roll your shoulders back and down, keeping your back tall and chest lifted.
  • Imagine squeezing your shoulder blades together as if you are trying to hold a pencil between them.
  • Hold the squeeze for a few seconds and then release.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability.
  • Keep your shoulders relaxed and down, avoiding any tension in the neck and upper back.
  • Squeeze your shoulder blades together behind you, focusing on activating the muscles between them.
  • Maintain a proper posture with an upright position and avoid slouching.
  • Control the movement and avoid using momentum to ensure you are effectively targeting the back muscles.
  • Breathe evenly throughout the exercise, inhaling deeply before squeezing your back and exhaling as you release.
  • Gradually increase the intensity by adding resistance with a band or weights.
  • Perform the exercise with proper form and technique to maximize its benefits and minimize the risk of injury.
  • Include the seated back squeeze in a well-rounded workout routine that targets all major muscle groups.
  • Listen to your body and adjust the exercise as needed to cater to any individual limitations or injuries.


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