Description
Elbow extension in a bent over position to isolate the triceps.
01 · Setup
Set up the movement
- Tilt your chest while keeping your back neutral.
- Place your elbow high, close to your chest, and secure it.
- Wrist aligned with forearm.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Extend your elbow until the contraction is complete.
- Maintain a short pause at the end of the extension.
- Come back slowly without letting your elbow move.
Technique cue
Fixed elbow, full extension, controlled return.
Common mistakes- elbow going down during the set
- swinging the torso
- partial range of motion
- return too fast
Safety notes
Risks of poor execution
- An unstable elbow under load can overload the joint.