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Elbow · Strengthening

Triceps Extension in Quadruped Position

Triceps extension in quadruped position, 3 sets, 10 repetitions per arm

Illustration of the Triceps Extension in Quadruped Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Get on all fours, keeping your back straight and hands under the shoulders. Slowly extend one arm backward while keeping the elbow close to the body, then return to the starting position without moving the rest of the body.

Tips: Keep the back stable and avoid turning or lifting the shoulder. Control the movement to effectively target the triceps.

Progression: Gradually increase the number of repetitions or add a slight load as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Position quadrupédique, dos droit, mains sous les épaules
Clinical goal
Renforcer le muscle triceps pour améliorer la force du coude
Also known as
extension bras à quatre pattes, renforcement triceps quadrupédie

Precautions

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

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See all elbow exercises →

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.