Standing Elbow Raise And Squeeze
Standing Elbow Raise And Squeeze Exercise Description
Standing Elbow Raise and Squeeze with an EZ bar is a vertical pull for the shoulders that emphasizes the middle deltoids and upper trapezius, with assistance from the anterior deltoids, biceps, and forearm flexors. You’ll lift the bar close to your torso by driving the elbows out and upward, then briefly hold the top position to “squeeze” the shoulders before lowering under control. The EZ bar’s angled grips help many lifters maintain a more neutral wrist position during the pull. Keep the torso quiet, core braced, and neck long so the movement stays at the shoulders and shoulder blades. Expect coordinated shoulder abduction and elbow flexion, with the shoulder blades upwardly rotating and elevating as the bar rises. Raising only to about shoulder height helps keep the movement crisp and precise while maintaining clean joint alignment.
- Muscle Groups: Back, Delts, Shoulders, Traps
- Target Muscles: Deltoid - Lateral, Trapezius - Upper Fibers
- Assisting Muscles: Biceps Brachii - Short Head, Deltoid - Anterior, Serratus Anterior, Supraspinatus
- Stabilizing Muscles: Flexor Digitorum Superficialis, Iliocostalis, Longissimus, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Shoulders, Upper Back
- Body Surface: Back, Side
- Body Symmetry: Bilateral
- Equipment: EZ Barbell
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Elevators, Shoulder Abductors
- Joint Involvement: Multi-joint
- Muscle Location: Side Shoulder, Upper Traps
- Movement Direction: Vertical
- Muscle Position: Lateral, Posterior
- Gender: Female
How To Do The Standing Elbow Raise And Squeeze Exercise
‘- Stand tall, feet roughly hip-width, bar resting against the thighs.
– Grip the EZ bar overhand on the angled sections, hands about shoulder-width. Wrists straight.
– Brace your core. Stack ribs over pelvis. Keep a neutral spine and head.
– Start with shoulders set gently, chest quiet, and bar close to your body.
– Lead with your elbows: drive them out and up while the bar travels vertically along your torso.
– Stop when elbows reach about shoulder height and are slightly higher than wrists. Briefly “squeeze.”
– Lower the bar under control to the start, keeping the path close.
– Keep elbows pointing out (not forward), wrists neutral, and avoid swinging or leaning.
– Breathe steadily throughout and maintain even pressure through your feet.
Standing Elbow Raise And Squeeze Tips
‘- Stand tall with feet roughly hip-width and the bar resting lightly against your thighs before starting each rep.
– Grip the angled sections of the EZ bar with an overhand, shoulder-width grip and keep your wrists straight.
– Brace your core, stacking your ribs over your pelvis to maintain a neutral spine and head.
– Keep your torso quiet, chest from over-lifting, and the bar close to your body throughout the movement.
– Lead every rep by driving your elbows out and up so the bar travels vertically along your torso.
– Stop the raise when your elbows reach about shoulder height and sit slightly higher than your wrists, then briefly squeeze.
– Lower the bar under control along the same close path back to the starting position.
– Keep your elbows pointing out (not forward) and wrists neutral, avoiding any swinging or leaning.
– Breathe steadily and maintain even pressure through your feet as you move.
Standing Elbow Raise And Squeeze Beginner Introduction
Standing Elbow Raise and Squeeze with an EZ bar is a standing shoulder exercise that uses a vertical lifting path to train the shoulders and upper traps, with help from the biceps and forearms. The bar starts low near the thighs, then travels straight upward along the front of the body as the elbows move out to the sides and rise. This combination of wide elbows and upward motion highlights the sides of the shoulders and the muscles along the upper back and neck area.
An EZ bar is used so the hands can rest on slanted sections, which often feels easier on the wrists compared with a straight bar. The upper body stays steady and tall so the action centers around the shoulders and shoulder blades rather than turning into a full-body swing. Near the top of the motion, the elbows reach roughly shoulder level, creating a strong squeeze through the upper shoulders before the bar returns downward under control. The movement blends shoulder lifting and elbow bending into one smooth, coordinated pull.