Arms · Bodyweight
Kneeling Elbow Mobilisation
How to do the kneeling elbow mobilisation, 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
Kneel on the floor and place your hands down in front of you, fingers pointing in a direction that lets you work the elbow joint. Slowly shift your weight to bend and straighten the elbows through their range, exploring rotation of the forearms as you go. Move gently to mobilize the elbow and surrounding tissue.
- 1A controlled stretch and glide through the elbow joint
- 2Your forearm muscles working to guide the rotation
- 3Gradual, pain-free range that opens up as you continue
Common mistakes
- Do not load the elbow aggressively or push into sharp pain
- Avoid jerking or bouncing the joint to gain range
- Do not lock the elbow out hard at the end of the motion
Muscles worked
The kneeling elbow mobilisation mainly works the forearms, with the triceps assisting.
- ForearmsPrimary
- TricepsSupport
- BicepsMinor
- Upper AbsMinor
- Lower AbsMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the kneeling elbow mobilisation 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 forearms exercises
- How to do the wrist curl
- How to do the conans wheel
- How to do the farmers walk
- How to do the forearm extensor stretch
- How to do the forearm flexor stretch
- How to do the medicine ball hussafel carry
Last reviewed June 2026.