Elbow Lift - Reverse Push-up
What Elbow Lift - Reverse Push-up really gives you is a thicker, wider upper back, driven by pure bodyweight leverage.
How to do 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.
Elbow Lift - Reverse Push-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Elbow Lift - Reverse Push-up Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Pulling with the arms before the shoulder blades move
Start each rep by drawing the shoulder blades together, then bend the elbows.
Easier and Harder Than Elbow Lift - Reverse Push-up
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Elbow Lift - Reverse Push-up — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Elbow Lift - Reverse Push-up work?
The Elbow Lift - Reverse Push-up primarily targets the upper back. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Elbow Lift - Reverse Push-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Elbow Lift - Reverse Push-up good for beginners?
Yes. The Elbow Lift - Reverse Push-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Elbow Lift - Reverse Push-up?
Try the Lever Reverse Grip Vertical Row, Seated Cable Row or the Dumbbell Incline Y-raise. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.
