Elbow lift

Exercise overview

Primary muscle group: Back

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 22

Description: Place two low chairs side by side, with a gap between them. Sit between the chairs, on the floor, with your legs straight. Place the backs of your upper arms onto the chairs and raise your butt off the floor so that your body is straight and rigid. Exhale and press the backs of your upper arms down onto the chairs to lift your body. Hold for a count of two and squeeze your back muscles. Inhale as you lower your body to the starting position. Repeat for the prescribed number of repetitions.

Exercise ID: 00095

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Good Posture: Ensure your back is straight and your core is engaged. This helps to stabilize your body and prevent strain on your lower back.
Controlled Movements: Perform the lift in a slow, controlled manner. Avoid using momentum, which can lessen the effectiveness of the exercise and increase the risk of injury.
Breathing: Exhale as you lift your elbows and inhale as you return to the starting position. Proper breathing helps maintain a steady rhythm and improves muscle engagement.
Shoulder Alignment: Keep your shoulders down and away from your ears. This minimizes shoulder strain and ensures the target muscles are engaged correctly.
Use Appropriate Weights: Start with lighter weights to master the form. Gradually increase the weight as you become more comfortable with the exercise to avoid overloading your muscles and joints.
Neutral Wrist Position: Keep your wrists in a neutral position to avoid undue stress. Avoid bending your wrists excessively, which can lead to discomfort or injury.
Engage Core Muscles: Keeping your core tight throughout the exercise not only helps in maintaining balance but also provides additional support to your back.
Focus on the Deltoids: Concentrate on squeezing your deltoid muscles at the peak of the lift. This ensures that the target muscles are being effectively worked.
Avoid Hyperextension: Don’t lift your elbows too high. Lifting them just above shoulder level is sufficient and reduces the risk of shoulder impingement.
Joint Mobility: Ensure your range of motion is comfortable. If you experience pain in your shoulder joints, reduce the range of motion to stay within a pain-free range.

Exercise overview

Exercise tips and tricks

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