Elbow - Extension

Gently extend your elbow to stretch the triceps and improve flexibility. This simple bodyweight movement helps release tension in the upper arm.

BeginnerUpper Arms Body weight

Movement: Isolation
Force: Static
Per set: 30s
Rest: 15s

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Variations of Elbow - Extension

Isolation

Barbell Lying extension

Upper Arms · Triceps Brachii · Barbell

Intermediate

Isolation

Elbow - Flexion

Upper Arms · Body weight

Beginner

Isolation

Elbow Extensor Anconeus Stretch

Upper Arms · Body weight

Beginner

Description

A movement that increases the angle between the ulna and the humerus, extending the elbow joint.

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How to do Elbow - Extension

01
Setup
Stand or sit tall with a neutral spine, allowing your arm to hang relaxed by your side or bent at 90 degrees in front of you.
02
Setup
Ensure your shoulder is relaxed and down, not shrugging towards your ear.
03
Slowly straighten your elbow, extending your arm forward or out to the side until it is fully straight, feeling a gentle stretch in the back of your upper arm.
04
Hold this fully extended position, maintaining a comfortable, mild tension in the triceps muscle.
05
Breathe deeply and consistently throughout the hold for the prescribed duration.
06
Gently release the stretch by bending your elbow and returning your arm to the starting position.

Tips

Focus on a smooth, controlled extension without using momentum or bouncing, which can lead to injury.
Coordinate your breath by exhaling as you extend your arm and deepening the stretch, then maintaining steady breaths.
If you struggle to feel a stretch, you can use your opposite hand to gently press the back of your extended hand or forearm to increase the range of motion slightly.
Keep your shoulder blade pulled down and back to maximize the isolation of the triceps stretch and prevent shoulder tension.

Common mistakes

Forcing the elbow extension beyond a comfortable range can strain the joint; instead, extend only to the point of mild, tolerable tension.
Shrugging the shoulder during the stretch diminishes the focus on the triceps; keep your shoulder relaxed and away from your ear.
Holding your breath while stretching can increase muscle tension; remember to breathe slowly and deeply to promote relaxation and flexibility.

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Questions

Is Elbow - Extension good for beginners?

Elbow - Extension is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Elbow - Extension?

You need Body weight to perform Elbow - Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Elbow - Extension?

Focus on a smooth, controlled extension without using momentum or bouncing, which can lead to injury. Coordinate your breath by exhaling as you extend your arm and deepening the stretch, then maintaining steady breaths. If you struggle to feel a stretch, you can use your opposite hand to gently press the back of your extended hand or forearm to increase the range of motion slightly. Keep your shoulder blade pulled down and back to maximize the isolation of the triceps stretch and prevent shoulder tension.

What are common mistakes when doing Elbow - Extension?

Forcing the elbow extension beyond a comfortable range can strain the joint; instead, extend only to the point of mild, tolerable tension. Shrugging the shoulder during the stretch diminishes the focus on the triceps; keep your shoulder relaxed and away from your ear. Holding your breath while stretching can increase muscle tension; remember to breathe slowly and deeply to promote relaxation and flexibility.