Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Arms · Body Weight
Elbow-Extension
Elbow-Extension is an intermediate isolation strength exercise that works the triceps (upper arms), with the biceps and forearms assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Triceps · Triceps Brachii
Secondary muscles
- Biceps · Biceps Brachii, Brachialis
- Forearms · Forearm Flexors, Forearm Extensors
How to do Elbow-Extension
- Stand upright with your feet shoulder width apart, your arms resting beside your body, and your palms facing forward.
- Keep your upper arms close to your torso and bend both elbows until your forearms are approximately parallel to the floor with your palms facing up.
- Contract your triceps and straighten both elbows, lowering your hands toward your sides while keeping your shoulders and upper arms still.
- Repeat for the desired number of repetitions.
Form tips
- Move only through your elbows without swinging your shoulders.
- Straighten your arms fully without forcefully locking your elbows.
- Keep your upper arms close to your torso throughout the movement.
- Exhale as you extend your elbows and inhale as you bend them.
Elbow-Extension alternatives
More triceps exercises
Elbow-Extension FAQ
What muscles does Elbow-Extension work?
Elbow-Extension mainly works the triceps in the upper arms (Triceps Brachii). The biceps and forearms work as secondary muscles.
What equipment do you need for Elbow-Extension?
None. Elbow-Extension is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Elbow-Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Elbow-Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper arms exercises.
How many calories does Elbow-Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Elbow-Extension?
Other exercises for the triceps include Tricep Extension Machine, Barbell Lying Extension, Suspension Trainer With Grips Triceps Extension and Dumbbell Standing Triceps Extension.
For developers
Use Elbow-Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_FVBGYU" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_FVBGYU", "name": "Elbow-Extension", "model": "male", "target": "Triceps", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_FVBGYU/mp4-720.mp4?…", "poster": "https://…/ex_FVBGYU/poster.jpg?…" } }