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Exercise 3292 · REF zYmNaoY

Elevator exercise animation

Elevator

Category
Back
Equipment
Body Weight
Target
Upper Back

The elevator is a scapular control exercise more than a strength builder — raising and lowering the body through a short range trains the muscles that stabilize the shoulder blade, which most pulling and pressing exercises rely on without ever training directly. It's a prehab-style movement, usually programmed for shoulder health rather than size.

How to Do the Elevator

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Place your hands on your hips or cross them in front of your chest.
  3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
  4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Elevator primarily targets the Upper Back, with Shoulders as the primary synergist muscle group, along with the Trapezius.

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 Elevator work?
The Elevator primarily targets the upper back, with the shoulders and trapezius assisting.
What equipment do I need for the Elevator?
The Elevator is done with no equipment — just body weight.
What's a good alternative to the Elevator?
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.