> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# One-arm elbow lever

> Elite · Static · Unilateral. Strength

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Also known as: Single arm elbow lever.

| | |
| - | - |
| **Difficulty** | Elite |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Teagan |
| **Video length** | 24 s |

## Technique

1. Place one elbow in your side or abdomen and the hand on the floor.
2. Balance your horizontal body on that single hand.
3. Hold your legs together and straight while maintaining balance.

## Form tips

* Keep your legs and back tight.
* Open the other hand to to the front for balance

<Info>
  **Logging:** Work each side for the time indicated.
</Info>

## Muscles

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Biceps</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hamstrings</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Spine</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Hip adductors</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Anterior deltoid
  * Pectoralis major (clavicular head)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/biceps" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Biceps</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a><a href="/collections/strength/hamstrings" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hamstrings</a><a href="/collections/strength/glutes" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Glutes</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a><a href="/collections/strength/bent-arm" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Bent-arm</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-forward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion forward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Elevated one-arm straddle elbow lever" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rn.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=bea091d882de6b3af8fd0030a185cf08" href="/exercises/elevated-one-arm-straddle-elbow-lever-e0rn" width="320" height="320" data-path="images/exercises/e0rn.jpg">Elite</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="One-arm straddle elbow lever" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07h.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=6d954acea2c36221c06115fc449034bf" href="/exercises/one-arm-straddle-elbow-lever-e07h" width="320" height="320" data-path="images/exercises/e07h.jpg">Elite</Card>
  <Card title="QDR pushup" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0ot.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=cafc9b31b5db3ebc8938bb536c3d76c1" href="/exercises/qdr-pushup-e0ot" width="320" height="320" data-path="images/exercises/e0ot.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="One-arm bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sc.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=c5f0c9c6e396398a37ce285054087da7" href="/exercises/one-arm-bridge-e0sc" width="320" height="320" data-path="images/exercises/e0sc.jpg">Advanced</Card>
    <Card title="One-leg supine arch body hold" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17y.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=6d045227113e4b627e6d722591abef9a" href="/exercises/one-leg-supine-arch-body-hold-e17y" width="320" height="320" data-path="images/exercises/e17y.jpg">Intermediate</Card>
    <Card title="One-leg bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sd.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=38e9f0fbdb4ca500a586ca0f5fe3df46" href="/exercises/one-leg-bridge-e0sd" width="320" height="320" data-path="images/exercises/e0sd.jpg">Intermediate</Card>
    <Card title="One-arm pushup" img="https://mintcdn.com/openmovement/8P9v7hq8gCkvmVqE/images/exercises/e07f.jpg?fit=max&auto=format&n=8P9v7hq8gCkvmVqE&q=85&s=c46f01216a1efc2877983ab8fa0105ed" href="/exercises/one-arm-pushup-e07f" width="320" height="320" data-path="images/exercises/e07f.jpg">Elite</Card>
    <Card title="Superman pushup" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rt.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=dad7007c18644f2dc130aa4c32c2b678" href="/exercises/superman-pushup-e0rt" width="320" height="320" data-path="images/exercises/e0rt.jpg">Elite</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-arm-elbow-lever-e079). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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