Back · Bodyweight
Lying Reverse Push-up
How to do the lying 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 under a fixed low bar set at about arm's length above you. Grab the bar with an overhand grip slightly wider than shoulders, hang with your body straight and heels on the floor, then pull your chest up to the bar by driving your elbows down and back. Squeeze your shoulder blades together at the top, then lower under control.
- 1Your lats and mid-back pulling your chest up toward the bar
- 2Your shoulder blades squeezing together at the top of each rep
- 3Your glutes and core keeping your body in one straight line
Common mistakes
- Don't let your hips sag toward the floor; stay rigid
- Avoid yanking with your arms; lead the pull with your back
- Don't shrug your shoulders up; pull them down and back
Muscles worked
The lying reverse push-up mainly works the lats, biceps, and mid traps, with the forearms, lower traps, rear delts, upper traps, upper abs, and glutes assisting.
- LatsPrimary
- BicepsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- GlutesSupport
- Lower BackMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
Kovo programs the lying 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.