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Standing Behind-the-Back Spring-Bar Handle Compression

IntermediateStrengthTier T2

You stand with feet about a foot apart, holding a light spring bar horizontally behind your back. You squeeze the bar's handles toward each other and hold.

Targets: Shoulder

Stop if

Ease the pressure and do not strain; avoid force.

Also stop if you notice
Trembling in the arms or legs: trembling means you are forcing too hard.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • strap or belt

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with both feet flat about a foot apart. Take the bar behind you, grasp both end handles, and let your arms hang straight with the bar level at about hip height and the handles a comfortable distance apart.
  • Let the two straps hang slack and do not use them; press only with your hands on the two end handles.
  1. A woman seen from behind, standing with both straight arms down behind her and gripping the two ends of a level bar held behind her hips.

    Step 1 of 3

    Stand with your feet about a foot apart. Hold the bar behind you by both end handles, arms straight, with the handles a comfortable distance apart.

  2. The same woman, seen from behind, with both straight arms still down behind her and her hands closer together on the bar's two end handles, which are pressed together.

    Step 2 of 3

    Take a deep breath, pull your stomach in and press the two handles toward each other behind you, arms staying straight, holding steady.

  3. A woman seen from behind, standing with both straight arms down behind her and gripping the two ends of a level bar held behind her hips.

    Step 3 of 3

    Stand with your feet about a foot apart. Hold the bar behind you by both end handles, arms straight, with the handles a comfortable distance apart.

What you should feel

Concentrate so that you feel the effect in the muscles the exercise is aimed at, which for this exercise is the upper back. At the outset you may not be able to move the handles at all.

Breathing

  • Take a deep breath in before you start to press the handles together.

Safety Information

See your doctor before starting if you have not had a check-up lately or have a health problem. Stop, rest and tell your doctor if you feel chest pain while exercising. Trembling arms or legs mean the pressure is too hard, so avoid strain and press the handles together with steady, comfortable effort. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.