Elbow - Flexion - Articulations
- Equipment
- Body weight
- Körperregion
- Upper Arms
- Typ
- Stretching
Elbow flexion articulations is a bodyweight joint-mobility drill that takes the elbow through a controlled bend-and-straighten motion to warm up the joint and the elbow flexors — the biceps brachii, brachialis, and brachioradialis. It needs no equipment and works well as a pre-workout warm-up or a movement break for tight, stiff arms.
Elbow - Flexion - Articulations: So führst du sie aus
- 1Stand or sit tall with your shoulders relaxed and your upper arm hanging naturally at your side.
- 2Keep your elbow pointed toward the floor and your upper arm still so only the forearm moves.
- 3Slowly bend your elbow, curling your hand up toward your shoulder through a comfortable, pain-free range.
- 4Pause briefly at the top while keeping your wrist and forearm relaxed.
- 5Straighten your arm under control until your elbow is fully but gently extended, without locking it hard.
- 6Move at a smooth, even tempo, breathing steadily throughout.
- 7Repeat for 8–12 slow reps per arm, then switch sides or work both arms together.
Technik-Tipps
- Move slowly and deliberately — this is a mobility drill, so control the motion rather than swinging through it.
- Keep your upper arm and shoulder fixed so the work stays at the elbow joint and the elbow flexors.
- Work within a comfortable, pain-free range and let it gradually open up rep by rep as the joint warms.
- Use it as part of a warm-up before pulling or curling work, or as a desk-break mobility reset.
Häufige Fehler
- Rushing the reps and swinging the forearm, which reduces the controlled mobility benefit and turns it into momentum.
- Letting the upper arm and shoulder drift forward, which shifts the motion off the elbow and out of the target flexors.
- Forcing the joint into painful or end-range positions, which can irritate the elbow instead of mobilizing it.
- Snapping the elbow into a hard lockout when straightening, which stresses the joint unnecessarily.
Häufig gestellte Fragen
What muscles does elbow flexion articulations work?
It mobilizes the elbow joint and engages the elbow flexors — the biceps brachii, brachialis, and brachioradialis — through a light, controlled bend-and-straighten motion.
Is this a strength exercise or a mobility drill?
It is a bodyweight mobility and warm-up drill, not a loaded strength lift. The goal is to warm up the elbow and its flexors with controlled, unloaded movement rather than to build muscle.
Is elbow flexion articulations good for beginners?
Yes. It is gentle, needs no equipment, and is easy to scale by simply reducing the range of motion, making it suitable for all levels and for warming up stiff elbows.
How many reps should I do?
Around 8–12 slow, controlled reps per arm is a sensible default. Use it before a workout or as a movement break, focusing on smooth motion rather than speed or count.
