Exercise guide
Elbow Touch And Lift
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Shoulders
- Upper arms
This mobility-focused exercise activates the pectorals and deltoids by combining horizontal adduction with vertical flexion, improving shoulder range of motion and postural alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand or sit upright with a neutral spine and your core engaged.
- Raise your arms to your sides with elbows bent at 90 degrees in a 'goalpost' position.
- Ensure your upper arms are parallel to the floor with palms facing forward.
How to do it
- Exhale as you bring your forearms and elbows together in front of your chest until they touch completely.
- While keeping the elbows and forearms pressed firmly together, lift your arms upward as high as possible.
- Inhale as you lower your elbows back to chest height and open your arms back to the starting goalpost position.
- 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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