How to do the Elbow Flexion and Extension
- Stand tall, arms at your sides, palms facing forward.
- Bend both elbows to bring your hands toward your shoulders.
- Straighten your arms fully, keeping your upper arms by your sides.
- Repeat smoothly, moving only at the elbows.
Full technique — 7 steps
- Stand tall with feet about hip width apart and arms hanging straight at your sides.
- Turn your palms forward and keep your hands open and relaxed.
- Hold your upper arms close to your sides so only your forearms move.
- Bend both elbows to bring your open hands up toward your shoulders.
- Stop when your elbows are fully bent, without letting them drift forward.
- Straighten your elbows under control until your arms are fully extended again.
- 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
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.
