PlanWorkouts

Back Exercise · Body Weight

Elbow Lift - Reverse Push-Up exercise animation

Elbow Lift - Reverse Push-Up

Category
Back
Equipment
Body Weight
Target
Upper Back

Reversing the push-up pattern to lift through the elbows targets the upper back and rear delts rather than the chest and triceps a normal push-up trains, working the same pulling muscles a row would but using bodyweight and floor contact instead of a bar or handle. It's an unusual bodyweight substitute for rowing when no equipment is around.

How to Do the Elbow Lift - Reverse Push-Up

  1. Begin face down on the floor with your legs extended and your hands positioned directly beneath your shoulders.
  2. Brace your core and push through your palms to raise your upper body off the ground, keeping your elbows tucked close to your sides.
  3. Hold briefly at the top, squeezing your upper back muscles.
  4. Lower your body back down slowly to the starting position.
  5. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Elbow Lift - Reverse Push-Up primarily targets the Upper Back, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Upper Back Exercises

Back Lever Back Lever Body Weight · Upper Back Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Band One Arm Twisting Seated Row Band One Arm Twisting Seated Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Barbell Incline Row Barbell Incline Row Barbell · Upper Back Barbell One Arm Bent Over Row Barbell One Arm Bent Over Row Barbell · Upper Back

Equipment Alternatives

Don't have body weight? These target the same upper back with different equipment.

Band One Arm Standing Low Row Band One Arm Standing Low Row Band · Upper Back Barbell Bent Over Row Barbell Bent Over Row Barbell · Upper Back Cable Decline Seated Wide-Grip Row Cable Decline Seated Wide-Grip Row Cable · Upper Back Dumbbell Bent Over Row Dumbbell Bent Over Row Dumbbell · Upper Back

FAQ

What muscles does the Elbow Lift - Reverse Push-Up work?
The Elbow Lift - Reverse Push-Up primarily targets the upper back, with the triceps and shoulders assisting.
What equipment do I need for the Elbow Lift - Reverse Push-Up?
The Elbow Lift - Reverse Push-Up is done with no equipment — just body weight.
What's a good alternative to the Elbow Lift - Reverse Push-Up?
If you don't have access to the space or setup it needs, the Band One Arm Standing Low Row targets the same upper back using band instead.