10 Best Elbow Lift - Reverse Push-up Alternatives for No-Equipment Back Workouts

The Elbow Lift - Reverse Push-up is done lying on your back. Ranked closest by our scoring: the Inverted Row On Bench, the Inverted Row Bent Knees and the Elevator. A harder version, Front Lever Reps, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Elbow Lift - Reverse Push-up

Elbow Lift - Reverse Push-upPlay demonstration
Primary muscle
Upper Back
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps, Shoulders

How to perform Elbow Lift - Reverse Push-up
  1. Start by lying face down on the ground with your legs extended and your hands placed directly under your shoulders.
  2. Engage your core and press through your palms to lift your upper body off the ground, keeping your elbows close to your sides.
  3. Pause at the top for a moment, squeezing your upper back muscles.
  4. Slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Elbow Lift - Reverse Push-up Alternatives

10 substitutes, ranked by how closely each one matches the Elbow Lift - Reverse Push-up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Inverted Row On BenchPlay demonstration

    1. Inverted Row On Bench

    91% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done hanging instead.

    How to perform this exercise
    1. Set up a bench at a height that allows your body to hang freely underneath it.
    2. Lie face up on the ground with your head towards the bench.
    3. Reach up and grab the bench with an overhand grip, slightly wider than shoulder-width apart.
    4. Position your body so that your heels are on the ground and your arms are fully extended.
    5. Engage your core and squeeze your shoulder blades together as you pull your chest up towards the bench.
    6. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: hanging, not lying on your back
  2. Inverted Row Bent KneesPlay demonstration

    2. Inverted Row Bent Knees

    91% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the upper back.

    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: hanging, not lying on your back
  3. ElevatorPlay demonstration

    3. Elevator

    81% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    The same equipment, done standing instead.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: standing, not lying on your back
  4. Skin The CatPlay demonstration

    4. Skin The Cat

    80% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by hanging from a bar with your arms fully extended and your body relaxed.
    2. Engage your core and lift your legs up, bringing your knees towards your chest.
    3. Continue to lift your legs up and over your head, allowing your body to pass through the arms.
    4. Once your legs are fully extended over your head, begin to lower them back down towards the starting position.
    5. As you lower your legs, allow your body to pass back through the arms until you are hanging with your arms fully extended again.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: hanging, not lying on your back
  5. Barbell Incline RowPlay demonstration

    5. Barbell Incline Row

    78% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the upper back.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest against the pad and your feet flat on the ground.
    3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    4. Keep your back straight and your core engaged.
    5. Pull the barbell towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, not lying on your back
  6. Inverted RowPlay demonstration

    6. Inverted Row

    76% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the lats rather than the upper back.

    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: lats, not upper back
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: hanging, not lying on your back
  7. Bodyweight Mid Row

    7. Bodyweight Mid Row

    76% match
    • Middle Back
    • Other
    • Intermediate
    • Compound

    A looser match: it works the middle back rather than the upper back.

    How to perform this exercise
    1. Begin by taking a medium to wide grip on a pull-up apparatus with your palms facing away from you. From a hanging position, tuck your knees to your chest, leaning back and getting your legs over your side of the pull-up apparatus. This will be your starting position.
    2. Beginning with your arms straight, flex the elbows and retract the shoulder blades to raise your body up until your legs contact the pull-up apparatus.
    3. After a brief pause, return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: middle back, not upper back
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: lying face down, not lying on your back
  8. Dumbbell Reverse Grip Incline Bench Two Arm RowPlay demonstration

    8. Dumbbell Reverse Grip Incline Bench Two Arm Row

    76% match
    • Upper Back
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Sit on the bench with your chest against the backrest and your feet flat on the ground.
    3. Hold a dumbbell in each hand with an underhand grip.
    4. Lean forward and let your arms hang straight down, fully extended.
    5. Pull the dumbbells up towards your chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: free weights, not bodyweight only
    • Body position: seated, not lying on your back
    • Balance: easier to stay steady on than the Elbow Lift - Reverse Push-up
  9. Cambered Bar Lying RowPlay demonstration

    9. Cambered Bar Lying Row

    75% match
    • Upper Back
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a barbell on the floor and lie face down on a bench with your chest just off the edge.
    2. Reach down and grab the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. With your legs straight and feet on the ground, lift the barbell off the floor by extending your arms.
    4. Pull the barbell towards your chest, squeezing your shoulder blades together.
    5. Lower the barbell back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: free weights, not bodyweight only
    • Body position: lying face down, not lying on your back
  10. Front Lever RepsPlay demonstration

    Progression

    10. Front Lever Reps

    75% match
    • Upper Back
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
    2. Engage your core and pull your shoulder blades down and back.
    3. Keeping your body straight, lift your legs up until they are parallel to the ground.
    4. Hold this position for as long as you can, aiming for 10-20 seconds.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, the same as the Elbow Lift - Reverse Push-up
    • Equipment: bodyweight only, the same as the Elbow Lift - Reverse Push-up
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Elbow Lift - Reverse Push-up

Elbow Lift - Reverse Push-up FAQ

What muscles does Elbow Lift - Reverse Push-up work?

The Elbow Lift - Reverse Push-up primarily trains the rhomboids, middle and lower trapezius, and posterior deltoids. You should feel the contraction between your shoulder blades when you retract the scapula; the lats assist in the pull while the triceps act isometrically to stabilize the elbow.

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