Reverse Plank Elbows
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
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