# Elbow Flexion and Extension

A standing, unloaded mobility drill that bends and straightens both elbows through their full range while the upper arms stay by your sides. It warms up the biceps, triceps and elbow joints before arm or pressing work.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/elbow-extension/video/male.mp4
- HTML: https://seto.fit/exercises/elbow-flexion-and-extension/

## Muscles worked

- Triceps: 7/10
- Biceps: 7/10
- Forearms: 4/10

## How to do the Elbow Flexion and Extension

1. Stand tall, arms at your sides, palms facing forward.
2. Bend both elbows to bring your hands toward your shoulders.
3. Straighten your arms fully, keeping your upper arms by your sides.
4. Repeat smoothly, moving only at the elbows.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart and arms hanging straight at your sides.
2. Turn your palms forward and keep your hands open and relaxed.
3. Hold your upper arms close to your sides so only your forearms move.
4. Bend both elbows to bring your open hands up toward your shoulders.
5. Stop when your elbows are fully bent, without letting them drift forward.
6. Straighten your elbows under control until your arms are fully extended again.
7. Repeat at a steady pace, moving only at the elbows.

## Common mistakes

- Letting elbows drift forward
- Stopping short of full extension
- Shrugging shoulders toward ears
- Swinging the arms with momentum

## Form cues

- Keep upper arms still
- Move only at elbows
- Straighten arms fully
- Palms stay up
- Stand tall throughout

## How much to do

- **Strength**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, lift 2 s
- **Muscle growth**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, lift 2 s
- **Endurance**: 1–2 sets of 15–20 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Elbow Flexion and Extension work?

Primary: Triceps 7/10, Biceps 7/10. Also works: Forearms 4/10.

### When should I do the Elbow Flexion and Extension in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Elbow Flexion and Extension?

Strength: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 15–20 reps, rest 30 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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