Liftsmith

Knees-on-elbows balance

A isolation exercise for the front delts and abs, with help from the triceps, forearms. Equipment: no equipment.

Orbit
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WorksFront deltsAbsTricepsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: Squat with the hands flat on the floor, shoulder-width.
  2. Rest the knees on the backs of the elbows
  3. Lean forward until the feet float, then hold

Muscles worked

Knees-on-elbows balance: 3D figure mid-rep with the front delts and abs highlighted

Equipment

None. You can do it anywhere. See more exercises by equipment.

Alternatives

Exercises that train the same main muscles. See all knees-on-elbows balance alternatives.

More front delts exercises

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Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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