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.

Elbow Lift - Reverse Push-upWatch the Elbow Lift - Reverse Push-up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Elbow Lift - Reverse Push-up

The steps for the Elbow Lift - Reverse Push-up itself, so you can judge how close each substitute below really is.

Upper Back, with triceps, shoulders · Bodyweight · Intermediate · Compound

  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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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. Inverted Row On BenchPlay demonstration

    1. Inverted Row On Bench

    91% match

    Upper Back · Intermediate · Compound

    The same equipment, done hanging instead.

    • Bodyweight
    How to perform it
    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 · Beginner · Compound

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

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

    The same equipment, done standing instead.

    • Bodyweight
    How to perform it
    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
  5. Barbell Incline RowPlay demonstration

    5. Barbell Incline Row

    78% match

    Upper Back · Intermediate · Compound

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

    • Barbell
    How to perform it
    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 · Intermediate · Compound

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

    • Bodyweight
    How to perform it
    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 · Intermediate · Compound

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

    • Other
    How to perform it
    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

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.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.