Elbow extension straightens your arm completely. Limited extension affects pushing, reaching, and locking out the elbow. These exercises restore full extension range. Get personalized mobility routines: Start your 14-day free trial Why This Matters Full elbow extension is needed for pushing, planks, handstands, and locking out lifts. Bicep tightness or joint restrictions limit extension. Restoring extension enables complete arm function. The Exercises Practice these exercises with control. Move slowly and respect your current range. Exercise 1 JME 221 With your arm extended to your side, bend at your elbow to raise and lower your hand. Exercise 2 JME 223 Join your hands together behind your back and reach backward to find a stretch in your chest/shoulder area. Exercise 3 JME 224 Holding onto one palm, find a stretch in your wrist and forearm, and hold for time. Exercise 4 JME 227 Starting with your arms to your side at 90 degrees, reach above your head to touch both hands together. Exercise 5 JME 230 Sitting in your chair, lift one hand up and down - maintaining the same forearm and elbow position. Tips for Success Bicep stretching improves extension Straighten arm fully and hold Extension often limited after elbow injuries Pushing exercises require full extension Assess both arms; they may differ How Often to Practice Practice daily if extension is limited. Include in warmup for pushing exercises. Build Your Mobility Practice Consistency produces results. simplmobility provides joint-specific routines in 2-3 minute sessions designed for busy professionals. Start Your Free Trial