Elbow Touch And Lift

Muscles worked

Setup

1. Stand or sit upright with a neutral spine and your core engaged.
2. Raise your arms to your sides with elbows bent at 90 degrees in a 'goalpost' position.
3. Ensure your upper arms are parallel to the floor with palms facing forward.

How to do it

1. Exhale as you bring your forearms and elbows together in front of your chest until they touch completely.
2. While keeping the elbows and forearms pressed firmly together, lift your arms upward as high as possible.
3. Inhale as you lower your elbows back to chest height and open your arms back to the starting goalpost position.
4. Maintain a slow, controlled tempo, spending 2 seconds on each phase of the movement.

Form checklist

• Keep elbows and forearms in constant contact during the lifting phase.
• Avoid shrugging your shoulders toward your ears as you lift.
• Maintain an upright torso and avoid arching your lower back.
• Keep your neck neutral and gaze forward throughout the set.

Pro tips

• Intentionally squeeze your chest muscles as the elbows touch to maximize pectoral recruitment.
• At the peak of the lift, focus on pushing your elbows toward the ceiling to increase anterior deltoid engagement.

Make it harder

• Hold a light pair of dumbbells or a small medicine ball between your palms to increase resistance.
• Perform the movement while squeezing a yoga block between your forearms to maintain maximum tension.

Frequently asked

What muscles does the elbow touch and lift work?

The elbow touch and lift primarily targets the deltoids and pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the elbow touch and lift?

The elbow touch and lift requires no equipment — just your body weight.

Is the elbow touch and lift good for beginners?

The elbow touch and 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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