Standing Elbow Together Scoop

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and your core braced.
2. Bring your forearms together in front of your chest, ensuring your elbows and wrists are touching.
3. Position your palms facing toward your face with your elbows at shoulder height.

How to do it

1. While maintaining maximum pressure between your elbows, 'scoop' your arms upward toward the ceiling.
2. Exhale as you lift your elbows as high as possible without allowing them to separate.
3. Inhale as you slowly lower your arms back to the starting position using a controlled 2-second tempo.
4. Repeat the movement, focusing on the constant squeeze between the forearms.

Form checklist

• Keep elbows and wrists glued together throughout the entire range of motion.
• Maintain an upright torso and avoid arching your lower back as you lift.
• Keep your shoulders pulled down and away from your ears.
• Ensure the movement is driven by the shoulders and chest, not by swinging the torso.

Pro tips

• Actively try to 'crush' your elbows together to maximize pectoral recruitment and tension.
• Pause for one second at the peak of the movement to emphasize the contraction in the anterior deltoids.

Make it harder

• Hold a light object, like a yoga block or small ball, between your forearms to increase the required inward pressure.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the standing elbow together scoop work?

The standing elbow together scoop primarily targets the pectorals, and also works the biceps, forearms, and triceps as secondary muscles.

What equipment do you need for the standing elbow together scoop?

The standing elbow together scoop requires no equipment — just your body weight.

Is the standing elbow together scoop good for beginners?

Yes. The standing elbow together scoop is a beginner-friendly movement and a strong foundation to build on.

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