What are the benefits of doing Back Widows?

Back Widows strengthen the upper back and improve scapular retraction using only body weight. They are useful for developing the rhomboids, trapezius, rear deltoids, and overall upper-back control without equipment.

What is the most common mistake when I do a Back Widow?

A common mistake is pushing through the head or neck instead of driving the elbows into the floor. Keep your neck neutral and initiate the movement by retracting the shoulder blades and pressing through the elbows.

Is the Back Widow safe for my shoulders and neck?

The Back Widow is generally well tolerated when performed with controlled shoulder-blade movement and a neutral neck. Stop if you experience sharp shoulder, neck, elbow, or upper-back pain, and avoid the exercise during an acute injury.

What muscles does the Back Widow work?

The Back Widow primarily targets the upper-back musculature and trapezius, with significant involvement from the rhomboids, rear deltoids, and lats as the shoulder blades retract and the upper torso lifts.

Back Widow

Demonstration video

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How to do Back Widow

Instructions

Lie on your back with your knees bent and feet flat on the floor.
Place your upper arms on the floor with your elbows bent at roughly 90 degrees.
Press your elbows firmly into the floor and retract your shoulder blades.
Lift your upper back and shoulders off the floor while keeping your hips and feet grounded.
Pause briefly at the top while squeezing your upper back.
Lower yourself under control until your upper back returns to the floor, then repeat.

Technical tips

Drive through your elbows rather than pushing with your head or neck.
Keep your shoulder blades pulled back and down as you lift.
Maintain a neutral neck and avoid forcing your chin toward your chest.
Use a controlled range of motion and focus on upper-back contraction rather than lifting as high as possible.

Breathing tips

Exhale as you press through your elbows and lift your upper back.
Inhale as you lower yourself back to the starting position.
Avoid holding your breath during repeated contractions.

Medical restrictions

Acute shoulder or elbow injury
Acute neck or upper-back pain
Recent surgery involving the shoulders, spine, or upper extremities

Description

The Back Widow is a bodyweight upper-back strengthening exercise performed while lying on the floor and driving the elbows into the ground to lift the upper torso. It emphasizes scapular retraction and strengthens the upper back, trapezius, rhomboids, rear deltoids, and supporting pulling musculature without requiring equipment. It is particularly useful for developing upper-back control, improving scapular strength, and adding horizontal pulling-style work when traditional rowing equipment is unavailable.

What are the benefits of doing Back Widows?

Back Widows strengthen the upper back and improve scapular retraction using only body weight. They are useful for developing the rhomboids, trapezius, rear deltoids, and overall upper-back control without equipment.
What is the most common mistake when I do a Back Widow?

A common mistake is pushing through the head or neck instead of driving the elbows into the floor. Keep your neck neutral and initiate the movement by retracting the shoulder blades and pressing through the elbows.
Is the Back Widow safe for my shoulders and neck?

The Back Widow is generally well tolerated when performed with controlled shoulder-blade movement and a neutral neck. Stop if you experience sharp shoulder, neck, elbow, or upper-back pain, and avoid the exercise during an acute injury.
What muscles does the Back Widow work?

The Back Widow primarily targets the upper-back musculature and trapezius, with significant involvement from the rhomboids, rear deltoids, and lats as the shoulder blades retract and the upper torso lifts.

Muscles worked

Primary

Back Traps

Secondary

Rear deltoid (Posterior) Lats Rhomboid

Classifications

Level: Beginner
Focus: Compound
Equipment: Without equipment
Sports: Callisthenics Fitness
Categories: Strengthening