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Elbow · Strengthening

Unilateral Isometric Triceps Extension Against Fixed Resistance

Unilateral isometric triceps extension against fixed resistance, 3 sets, hold for 10 seconds per arm

Illustration of the Unilateral Isometric Triceps Extension Against Fixed Resistance exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 10 seconds per arm

Description: With the arm stabilized and the elbow bent between 60 and 90 degrees, push in elbow extension against a fixed resistance without moving the forearm. Maintain the static contraction for 10 seconds.

Tips: Keep the shoulder stable, the wrist in a neutral position, and the trunk immobile to avoid compensation. Breathe normally during the exercise.

Progression: Gradually increase the contraction duration by 2 seconds each week if the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
fixed resistance (wall, bar, or stable support)
Starting position
Arm stabilized, elbow bent between 60 and 90 degrees, seated or standing
Clinical goal
Strengthen the triceps muscle at the elbow
Also known as
unilateral isometric triceps strengthening, static elbow extension, triceps contraction without movement

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.