Upper back exercise · body weight
Elbow Lift - Reverse Push-Up
The elbow lift - reverse push-up is a bodyweight exercise that targets the upper back, with the triceps and shoulders assisting.
- Target muscle
- Upper back
- Also works
- Triceps, shoulders
- Equipment
- Body weight
- Body part
- Back
How to do the elbow lift - reverse push-up
- Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
- Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
- Pause at the top for a moment, squeezing your upper back muscles.
- Slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the upper back. The triceps and shoulders work as secondary muscles. See all upper back exercises or every bodyweight exercise.
