Bench Elbow Lift — how to, muscles worked, alternatives

How to do the Bench Elbow Lift

Lie face up between two benches, elbows on the edges.
Forearms point up, knees bent, feet flat on the floor.
Press your elbows down to raise your upper back and chest.
Lower slowly until your torso hangs between the benches.

Full technique — 7 steps

Place two flat benches side by side with a gap wide enough for your torso.
Lie face up between them with the backs of your upper arms on the bench edges.
Bend your elbows about 90 degrees so your forearms point straight up.
Bend your knees and plant your feet flat on the floor, letting your torso hang between the benches.
Press your elbows down into the benches to raise your upper back and chest.
Keep your forearms vertical and your feet in place as your body rises.
Lower slowly until your torso hangs between the benches again.

Common mistakes

Shrugging shoulders toward ears
Pushing up with the legs
Reaching with the chin
Dropping into the next rep
Cutting the bottom short

Form cues

Drive elbows down
Keep shoulders down
Keep neck neutral
Forearms stay vertical
Lift with the upper back

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Supine Elbow Press 15% of bodyweight
This exercise Bench Elbow Lift 40% of bodyweight
Harder Chest Supported Barbell Row Beginner
Harder Wide Grip Suspension Trainer Row 50% of bodyweight

Too hard for now? Start with the Supine Elbow Press.

Quick answers

What muscles does the Bench Elbow Lift work?

Primary: Upper back 8/10, Lats 7/10. Also works: Rear delts 6/10, Teres major 5/10, Traps 5/10, Rhomboids 4/10.

When should I do the Bench Elbow Lift in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

How many sets and reps of the Bench Elbow Lift?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Bench Elbow Lift?

Resistance bands: Resistance Band Bent Over Row, Chest Supported Neutral Grip Resistance Band Row. Dumbbells: Overhand Grip Dumbbell Bent Over Row, Single Arm Staggered Stance Dumbbell Row. Cable machine: Floor Seated Cable Row, Single Arm Cable Bent Over Row. Machine: Seated Cable Row (Close Overhand Grip).