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Elbow Lift - Reverse Push-Up

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.

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Also known as: Elbow Lift - Reverse Pushup

Category

Back

Equipment

Body Weight

Target

Upper Back

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Exercise reference published by PlanWorkouts; see our editorial standards.

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.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Elbow Lift - Reverse Push-Up mainly targets your Upper Back, with your Triceps helping support the movement, along with your Shoulders.

More Back Exercises

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

More Upper Back Exercises

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

FAQ

What muscles does the Elbow Lift - Reverse Push-Up work?

The Elbow Lift - Reverse Push-Up mainly works your upper back. It also helps strengthen your triceps and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Elbow Lift - Reverse Push-Up?

You do the Elbow Lift - Reverse Push-Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Elbow Lift - Reverse Push-Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Elbow Lift - Reverse Push-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.