Back widow
- Muscle group
- Back
- Primary muscles
- Rear delts, Upper back
- Lie on your back with your knees bent, feet flat on the floor, and elbows planted beside you.
- Press your elbows into the floor and squeeze your upper back to lift your shoulders and upper back off the floor.
- Pull your shoulder blades together and pause briefly at the top.
- Slowly lower your upper body back to the floor and repeat.
Tips
- Before lifting, plant your elbows firmly into the floor so they act as the main point of contact driving the movement, rather than pushing through your hands or feet.
- At the top of the movement, pause briefly with your shoulder blades drawn together before lowering, rather than immediately reversing direction.
- Lower your upper back to the floor with control, matching the deliberate pace you used on the way up.
Common mistakes
- Pushing through the feet to drive the hips upward instead of using the elbows to lift the upper back, which changes the movement away from the intended upper-back focus.
- Letting the shoulders shrug upward toward the ears during the lift instead of keeping them pulled down and back as the shoulder blades draw together.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
