Elbow Lift - Reverse Push-Up
The Elbow Lift Reverse Push-Up is a unique bodyweight exercise that strengthens the back, targeting the infraspinatus, lats, and trapezius for improved
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Description
A reverse push-up where you lift your body using your elbow strength. This exercise primarily targets the triceps and shoulders.
Save Elbow Lift - Reverse Push-Up to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Elbow Lift - Reverse Push-Up
- 01Setup
Lie face down on the floor with your body extended, placing your forearms flat on the ground beside your chest, similar to a traditional push-up setup but with elbows tucked close to your body.
- 02Setup
Ensure your palms are flat on the floor or slightly raised, but the primary contact points should be your forearms and elbows; engage your core to stabilize your spine.
- 03
Exhale as you initiate the movement by pressing your elbows and forearms firmly into the floor, driving them down and back to lift your chest and upper torso off the ground.
- 04
Focus on squeezing your shoulder blades together at the peak of the movement, feeling the contraction in your mid and upper back muscles.
- 05
Inhale as you slowly and with control lower your chest and torso back to the starting position, maintaining tension in your back muscles throughout the eccentric phase.
Tips
- Focus on driving through your elbows and forearms, rather than pushing with your hands, to properly engage the target back muscles.
- Keep your core tight and glutes squeezed throughout the movement to prevent your hips from sagging or arching your lower back excessively.
- Visualize pulling your body up with your elbows and squeezing a pencil between your shoulder blades to maximize engagement of the trapezius and lats.
- Control the lowering phase (eccentric contraction) to build strength and increase time under tension for better muscle development.
Common mistakes
- Pushing with your hands instead of driving with your elbows and forearms shifts the focus away from the back muscles; concentrate on the elbow-to-floor connection to initiate the lift.
- Arching the lower back excessively or letting the hips sag indicates a lack of core engagement; keep your core braced and maintain a straight line from head to heels.
- Rushing the movement reduces muscle activation; perform each repetition slowly and deliberately, focusing on the muscle contraction in your back.
In the Ellim app, Elbow Lift - Reverse Push-Up unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train elbow lift - reverse push-up?
Get Ellim — FreeQuestions
What muscles does Elbow Lift - Reverse Push-Up work?
Elbow Lift - Reverse Push-Up primarily targets Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Deltoid Posterior.
Is Elbow Lift - Reverse Push-Up good for beginners?
Elbow Lift - Reverse Push-Up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Elbow Lift - Reverse Push-Up?
You need Body weight to perform Elbow Lift - Reverse Push-Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Elbow Lift - Reverse Push-Up?
Focus on driving through your elbows and forearms, rather than pushing with your hands, to properly engage the target back muscles. Keep your core tight and glutes squeezed throughout the movement to prevent your hips from sagging or arching your lower back excessively. Visualize pulling your body up with your elbows and squeezing a pencil between your shoulder blades to maximize engagement of the trapezius and lats. Control the lowering phase (eccentric contraction) to build strength and increase time under tension for better muscle development.
What are common mistakes when doing Elbow Lift - Reverse Push-Up?
Pushing with your hands instead of driving with your elbows and forearms shifts the focus away from the back muscles; concentrate on the elbow-to-floor connection to initiate the lift. Arching the lower back excessively or letting the hips sag indicates a lack of core engagement; keep your core braced and maintain a straight line from head to heels. Rushing the movement reduces muscle activation; perform each repetition slowly and deliberately, focusing on the muscle contraction in your back.
Related exercises
Bodyweight Standing Close-grip One Arm Row
Back · Infraspinatus · Body weight
Bench Pull-ups
Back · Latissimus Dorsi · Body weight
Shoulder Grip Pull-up
Back · Latissimus Dorsi · Body weight
Stationary Arms Throw
Back · Latissimus Dorsi · Body weight
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
Track every rep of Elbow Lift - Reverse Push-Up.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store