Procaryote
Elbow · Strengthening

Standing Isometric Elbow Extension Against Resistance

Isometric elbow extension against resistance, standing, 3 sets, hold for 10 seconds

Illustration of the Standing Isometric Elbow Extension Against Resistance exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per contraction

Rest: 30 seconds between each set

Description: Stand upright with your arm along your side, the elbow nearly extended against a fixed resistance. Contract the muscles at the back of your arm to push against the resistance without moving the elbow. Maintain the position for 10 seconds, keeping the wrist neutral and the shoulder stable.

Tips: Ensure you do not arch your back or move your shoulder during the exercise. Breathe normally and focus on muscle contraction.

Progression: Gradually increase the contraction duration up to 15 seconds or add more resistance as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
fixed resistance (e.g., wall, immovable bar)
Starting position
Standing, arm along the side, elbow nearly extended
Clinical goal
Strengthen the extensor muscles of the elbow
Also known as
static elbow extension, isometric elbow strengthening, arm push against resistance

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.