Advanced exercise
One-Arm Elbow Lever
Technique
How to perform One-Arm Elbow Lever
- Place one palm on the floor with the fingers angled outward and bend that elbow against the side of the abdomen just above the hip.
- Use the other hand lightly for the setup while shifting the torso over the working hand and keeping the elbow in contact with the body.
- Extend the legs together behind you and gradually lift the feet as the body comes toward horizontal.
- Lift the assisting hand and reach the free arm outward as a counterbalance.
- Hold the body line with the hips and torso steady, making small pressure adjustments through the supporting palm.
- Return the feet and free hand to the floor under control, then set up on the other side when needed.
Programming relevance
Muscles involved
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.