Exercise guide
Standing Straight Elbow Together Lift
- Intermediate
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets the anterior deltoids and upper pectorals by using isometric tension to engage the chest while moving through a vertical range of motion. It is highly effective for improving mind-muscle connection and shoulder stability without the need for equipment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet shoulder-width apart and your core engaged.
- Bring your forearms together in front of your chest, ensuring your elbows and the pinky-side of your hands are touching.
- 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
- Exhale and lift your elbows toward the ceiling as high as possible while keeping them squeezed tightly together.
- Inhale and slowly lower your elbows back to the starting position where your upper arms are parallel to the floor.
- 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.