Standing Straight Elbow Together Lift

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and your core engaged.
2. Bring your forearms together in front of your chest, ensuring your elbows and the pinky-side of your hands are touching.
3. Position your elbows so your upper arms are parallel to the floor, forming a 90-degree angle at the elbow joint.

How to do it

1. Exhale and lift your elbows toward the ceiling as high as possible while keeping them squeezed tightly together.
2. Inhale and slowly lower your elbows back to the starting position where your upper arms are parallel to the floor.
3. Maintain a controlled tempo of 2 seconds up and 2 seconds down, focusing on the constant tension in the chest and shoulders.

Form checklist

• Keep elbows and forearms pressed firmly together with no gap throughout the entire movement.
• Maintain a neutral spine and avoid arching your lower back as you lift your arms.
• Keep your shoulders depressed and away from your ears to avoid shrugging.
• Ensure your head remains still and does not tilt forward to meet your arms.

Pro tips

• Imagine you are trying to crush a small object between your elbows to maximize pectoral recruitment.
• Focus on the peak contraction at the top of the movement to specifically target the upper chest fibers.

Make it harder

• Add a 3-5 second isometric hold at the highest point of the lift.
• Hold a light object, such as a yoga block or a small book, between your forearms to increase the inward squeezing force required.

Frequently asked

What muscles does the standing straight elbow together lift work?

The standing straight elbow together lift primarily targets the deltoids, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the standing straight elbow together lift?

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

Is the standing straight elbow together lift good for beginners?

The standing straight elbow together lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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