Upper back exercise · body weight
Elevator
The elevator is a bodyweight exercise that targets the upper back, with the shoulders and trapezius assisting.
- Target muscle
- Upper back
- Also works
- Shoulders, trapezius
- Equipment
- Body weight
- Body part
- Back
How to do the elevator
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Place your hands on your hips or cross them in front of your chest.
- Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- Pause for a moment at the bottom, then slowly raise your upper body back up 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 shoulders and trapezius work as secondary muscles. See all upper back exercises or every bodyweight exercise.
