pull pattern · low impact
Standing row squeeze
Upper back · Biceps
Equipmentnone · chair
Positionstanding
Spacesmall
Levelbeginner · returning · intermediate
Set up and move
- Stand or sit tall with both arms reaching forward at chest height.
- Bend the elbows and draw them back as if rowing, gently bringing the shoulder blades toward each other.
- Pause briefly, then reach forward again without rounding forcefully.
Three useful cues
- Long neck
- Elbows travel back
- Gentle shoulder-blade squeeze
Breathing: Keep breathing continuously. Exhale through the main effort of strength movements; for mobility, use slow, easy breaths and never force the range.
Common misses
- Leaning backward
- Shrugging the shoulders
Make it easier
Reduce the demand.
Use a smaller reach and a light squeeze.
Make it harder
Add one challenge.
Hold each squeeze for three to five seconds.
When to choose something else
A variation is not a test of toughness.
Skip this movement if it causes sharp pain, dizziness, or symptoms that feel unusual for you. Movement pages provide general technique education and do not determine whether an exercise is appropriate for an injury or health condition.