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Elbow · Strengthening

Isometric Triceps Strengthening in Horizontal Pull

Isometric strengthening of the triceps in horizontal pull, 3 sets, hold 10 seconds, rest 30 seconds

Illustration of the Isometric Triceps Strengthening in Horizontal Pull exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Rest: 30 seconds between each set

Description: Sitting or standing, the arm is bent between 60 and 90 degrees at the elbow. Gently push in elbow extension against a fixed resistance without moving the forearm, keeping the shoulder stable, the wrist neutral, and the trunk immobile.

Tips: Focus on contracting the triceps without moving the arm. Breathe normally and avoid arching the back.

Progression: Gradually increase the contraction duration up to 20 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
fixed resistance (e.g., fixed handle or wall)
Starting position
Sitting or standing, arm bent between 60 and 90 degrees
Clinical goal
Strengthen the triceps without joint movement
Also known as
static triceps contraction in pull, isometric triceps exercise, bent-arm triceps strengthening

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.