Exercise guide
Elbow - Extension
- Beginner
- Isolation
- Timed hold
- Upper arms
This isolation exercise targets the triceps by using body weight to resist elbow extension, building foundational arm strength and stability. It effectively isolates the back of the arm without the need for external weights or machines.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand facing a wall or a sturdy elevated surface with feet hip-width apart.
- Place your hands on the surface at shoulder height, slightly narrower than shoulder-width apart.
- Step your feet back until your body is at a diagonal incline with your weight on the balls of your feet.
How to do it
- Inhale and slowly bend your elbows to lower your head toward your hands, keeping your upper arms fixed in place.
- Lower yourself until your forearms are nearly parallel to the wall or you feel a deep stretch in the triceps.
- Exhale and push through your palms to fully extend your arms back to the starting position.
- Maintain a controlled tempo, taking 3 seconds to lower and 1 second to extend.
Form checklist
- Keep your elbows pointed down toward the floor, not flared out to the sides.
- Maintain a neutral spine and tight core to prevent your hips from sagging or your back from arching.
- Ensure the movement occurs only at the elbow joint; your shoulders should remain stable.
- Keep your shoulders depressed and away from your ears throughout the set.
Pro tips
- Focus on 'pushing the wall away' rather than just pushing yourself up to maximize tricep fiber recruitment.
- Pause for a split second at the bottom of the movement to eliminate momentum and increase time under tension.
Make it harder
- Lower the height of your hands by using a bench or a low rail to increase the percentage of body weight being lifted.
- Perform the exercise one arm at a time to increase the stability demand and double the resistance on the working tricep.
Frequently asked
- What muscles does the elbow - extension work?
- The elbow - extension primarily targets the triceps, and also works the biceps and deltoids as secondary muscles.
- What equipment do you need for the elbow - extension?
- The elbow - extension requires no equipment — just your body weight.
- Is the elbow - extension good for beginners?
- Yes. The elbow - extension is a beginner-friendly movement and a strong foundation to build on.