Arms · Bodyweight
Elbow - Extension
How to do the elbow - extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Bend your arm so the elbow is flexed, then straighten it fully by contracting the back of your upper arm. Lock out gently at the top, hold briefly, and return under control. Repeat for reps on each arm.
- 1Feel the triceps on the back of your upper arm drive the elbow straight
- 2Reach a full, smooth lockout without snapping the joint
- 3Keep your shoulder still so the work stays at the elbow
Common mistakes
- Do not hyperextend or slam the elbow at lockout
- Avoid swinging the arm to reach end range
- Do not let the shoulder take over the movement
Muscles worked
The elbow - extension mainly works the triceps.
- TricepsPrimary
- ForearmsMinor
Kovo programs the elbow - extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.