Elbow Touch and Lift
Expert Advice
Ensure your elbows touch lightly to avoid putting undue pressure on the shoulder joints.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms raised to shoulder height, elbows bent at 90 degrees.
- Bring your elbows together in front of you, touching lightly.
- Lift your elbows up while keeping them bent.
- Lower your elbows back to shoulder height.
- Repeat for the desired number of repetitions.
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Muscles Worked
Elbow Touch and Lift primarily targets the Shoulders, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Elbow Touch and Lift work?
Elbow Touch and Lift primarily targets the Shoulders. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Elbow Touch and Lift?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Elbow Touch and Lift suitable for beginners?
Yes, Elbow Touch and Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
