Back · Bodyweight
Elbow Lift - Reverse Push-up
How to do the elbow lift - reverse push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Lie face up on the floor with your knees bent and your elbows tucked at your sides, forearms on the ground. Press your elbows down into the floor to lift your chest and upper back off the ground, squeezing your shoulder blades together, then lower with control.
- 1Feel your mid-back and rear shoulders squeeze as your chest lifts
- 2Drive your elbows down into the floor to raise your torso
- 3Pinch your shoulder blades together at the top
Common mistakes
- Avoid pushing through your hips or arching your lower back
- Don't shrug your shoulders up toward your ears
- Don't rush; lift and lower with control
Muscles worked
The elbow lift - reverse push-up mainly works the mid traps and rear delts, with the lower traps, lats, and upper traps assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- LatsSupport
- Upper TrapsSupport
- TricepsMinor
- ForearmsMinor
- Lower BackMinor
- External RotatorsMinor
Kovo programs the elbow lift - reverse push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.