Reverse Elbow Plank
A bodyweight isometric hold facing upward that targets rear deltoids, traps, and core to build posterior chain strength and stability; commonly held for 20-60 seconds to improve posture.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Triceps, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
9/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Abs
6/10Rectus Abdominis, Transverse Abdominis
Triceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with legs extended, place elbows under shoulders behind you with forearms flat.
- Brace core and glutes.
- Press through elbows and heels to lift hips.
- Align body in straight line from head to heels.
- Maintain neutral neck position.
- Hold rigid position engaging posterior chain.
- Lower hips controlled to finish.
Coaching Tips
Form Cues
- Squeeze glutes tight
- Press elbows down
- Keep body rigid
- Gaze upward neutrally
- Engage core fully
Breathing
Breathe steadily, inhaling through nose and exhaling through mouth without holding breath.
Tempo
0-0-0
Range of Motion
Full straight line from head to heels with hips elevated and knees extended.
Safety
Safety Notes
- Avoid if shoulder impingement present
- Ensure elbow alignment under shoulders
- Stop if lower back pain occurs
- Maintain steady breathing
- Use mat for elbow comfort
Spotting
No spotting needed; self-supported bodyweight exercise.
Common Mistakes
- Hips sagging low
- Neck tilting excessively
- Elbows drifting out
- Breath holding
- Knees bending
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Wrist or elbow injury
Flexibility Needed
- Shoulder extension to 180 degrees
- Ankle dorsiflexion for leg alignment
Build Up First
- Basic plank hold competency
- Core bracing technique
Also known as
Reverse Plank, Inverted Elbow Plank, Upward Plank Hold
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Plank Jack on Elbows
Bodyweight
Abs
Reverse Plank
Bodyweight
Glutes
TRX Reverse Plank
Others
Glutes, Hamstrings
Reverse Bear Crawl
Bodyweight
Shoulders
Dumbbell Incline Bench Reverse Fly
Dumbbells, Incline Bench
Shoulders
Barbell Reverse-Grip Shoulder Press
Barbell, Plates
Shoulders
Dumbbell Reverse-Grip Shoulder Press
Dumbbells
Shoulders
Dumbbell Reverse Fly on Stability Ball
Dumbbells, Stability Ball
Shoulders
Dumbbell Reverse Fly
Dumbbells
Shoulders
Band Reverse Fly Jacks
Bands
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
