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Elevator

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.

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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 Elevator

1. Stand with your feet shoulder-width apart and your knees softly bent.
2. Rest your hands on your hips or cross them over your chest.
3. With your back kept straight, slowly fold forward at the waist, lowering your torso toward the floor.
4. Hold briefly at the bottom, then slowly raise your torso back up to standing.
5. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

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 Elevator mainly targets your Upper Back, with your Shoulders helping support the movement, along with your Trapezius.

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 Elevator work?

The Elevator mainly works your upper back. It also helps strengthen your shoulders and trapezius. 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 Elevator?

You do the Elevator 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 Elevator?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. 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 Elevator?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.