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Upper Back · Intermediate

Elbow Lift - Reverse Push-Up

Supine bodyweight upper-back lift driven by pressing the bent elbows into the floor.

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Elbow Lift - Reverse Push-Up demonstration

Exercise overview

Training details

Upper BackLatsShoulders

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the legs extended or knees bent for an easier version and place the bent elbows beside the torso.
  2. 02Brace the trunk and press the backs of both elbows firmly into the floor.
  3. 03Drive through the elbows to lift the upper back and chest a short distance while the body stays rigid.
  4. 04Pause briefly without pushing through the head or shrugging the shoulders.
  5. 05Lower the upper back under control and repeat through the small pain-free range.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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