Elbow - Extension

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

Beginner

Isolation

Static

30s per set15s rest

Upper Arms

Body weight

Variations of Elbow - Extension

Isolation

Barbell Lying extension

Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against

Intermediate

Upper ArmsTriceps BrachiiBarbell

Isolation

Elbow - Flexion

Improve elbow joint flexibility and range of motion with this simple bodyweight elbow flexion stretch.

Beginner

Upper ArmsBody weight

Isolation

Elbow Extensor Anconeus Stretch

Effectively stretch your anconeus, a small elbow extensor muscle, to improve flexibility and reduce tension in your upper arm. Enhance elbow health.

Beginner

Upper ArmsBody weight

Description

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

Save Elbow - Extension to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to Do Elbow - Extension

1
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.
2
Setup
Ensure your shoulder is relaxed and down, not shrugging towards your ear.
3
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.
4
Hold this fully extended position, maintaining a comfortable, mild tension in the triceps muscle.
5
Breathe deeply and consistently throughout the hold for the prescribed duration.
6
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.

In the Ellim app, Elbow - Extension unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train elbow - extension?

Get Ellim — Free

Frequently Asked 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.

Related Exercises

Isolation

Arms Stretch On A Support

Lengthen and relax your arm and upper body muscles with this gentle stretch using a stable support. Improve flexibility and reduce tension safely.

Beginner

Upper ArmsBody weight

Compound

Extension Of Arms In Vertical Stretch

Improve flexibility in your shoulders and triceps with this simple vertical arm extension stretch. Enhance range of motion and reduce tension.

Beginner

Upper ArmsBody weight

Isolation

Elbow Flexor Stretch

Stretch your elbow flexors and improve arm flexibility with this simple, effective bodyweight stretch. Enhance range of motion and reduce muscle tension.

Beginner

Upper ArmsBody weight