How to do the Elevator
Elevator is a beginner multi-joint compound pushing exercise targeting the Upper Back in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Trapezius.
Elevator demonstration · © GymiaFit
Elevator at a glance
- Primary muscles
- Upper Back
- Secondary muscles
- Shoulders, Trapezius
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Elevator step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Place your hands on your hips or cross them in front of your chest.
- 3Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
- 4Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
- 5Repeat for the desired number of repetitions.
Elevator — questions
What muscles does the Elevator work?
The Elevator primarily targets the Upper Back. It also recruits the Shoulders, Trapezius as secondary movers.
What equipment do I need for the Elevator?
None — the Elevator uses your bodyweight only, so it works at home with nothing but floor space.
Is the Elevator suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Elevator?
Skin The Cat, Standing Archer, Upper Back Stretch train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Elevator demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.