Muscles/Forearm

Forearm

anconeus

an-KOH-nee-us

Tiny elbow extensor at back upper forearm, stabilizes during pressing and gripping. Aids triceps in extensions. Powerlifters note its elbow lockout role.

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Common Pain & Injury

Lateral elbow ache post heavy lifts, tennis elbow mimic. Overuse common. Doc if radiating.

Anatomy & Function

Origin

Posterior lateral epicondyle of humerus (outer elbow bone bump).

Insertion

Olecranon and proximal ulna (elbow point and upper forearm bone).

Actions

Elbow extension (straightening arm)
Stabilizes elbow during pronation

Innervation

Radial nerve (C7-C8).

Muscle Relationships

Antagonists

Biceps brachii

Synergists

Triceps brachiiBrachioradialis

Trigger Points

Muscle belly near olecranon, refers to posterior elbow and forearm.

Stretches

1Triceps overhead stretch

2Elbow extension pronation stretch

3Anconeus specific lean

Common Conditions

Lateral epicondylitisAnconeus syndromePosterior interosseous nerve syndrome

Anatomical Parts

Left anconeusRight anconeus

FAQ

What is anconeus muscle?

Small elbow stabilizer aiding triceps.

Outer elbow pain anconeus?

Yes, from extensions; eccentric wrist work.

Stretch anconeus?

Pronated triceps stretch targets it.

Anconeus triceps function?

Fine-tunes elbow extension.

Exercises for anconeus

20

Band Skull Crusher position 1

Band Skull Crusher position 2

Band Skull Crusher

beginner·bands

Bench Dips position 1

Bench Dips position 2

Bench Dips

beginner·Bodyweight

Bench Press - Powerlifting position 1

Bench Press - Powerlifting position 2

Bench Press - Powerlifting

intermediate·barbell

Bench Press with Chains position 1

Bench Press with Chains position 2

Bench Press with Chains

expert·barbell

Board Press position 1

Board Press position 2

Board Press

intermediate·barbell

Body-Up position 1

Body-Up position 2

Body-Up

intermediate·Bodyweight

Body Tricep Press position 1

Body Tricep Press position 2

Body Tricep Press

beginner·Bodyweight

Cable Incline Triceps Extension position 1

Cable Incline Triceps Extension position 2

Cable Incline Triceps Extension

beginner·cable

Cable Lying Triceps Extension position 1

Cable Lying Triceps Extension position 2

Cable Lying Triceps Extension

beginner·cable

Cable One Arm Tricep Extension position 1

Cable One Arm Tricep Extension position 2

Cable One Arm Tricep Extension

beginner·cable

Cable Rope Overhead Triceps Extension position 1

Cable Rope Overhead Triceps Extension position 2

Cable Rope Overhead Triceps Extension

beginner·cable

Chain Handle Extension position 1

Chain Handle Extension position 2

Chain Handle Extension

intermediate·other

Close-Grip Barbell Bench Press position 1

Close-Grip Barbell Bench Press position 2

Close-Grip Barbell Bench Press

beginner·barbell

Close-Grip Dumbbell Press position 1

Close-Grip Dumbbell Press position 2

Close-Grip Dumbbell Press

beginner·dumbbell

Close-Grip EZ-Bar Press position 1

Close-Grip EZ-Bar Press position 2

Close-Grip EZ-Bar Press

beginner·e-z curl bar

Close-Grip Push-Up off of a Dumbbell position 1

Close-Grip Push-Up off of a Dumbbell position 2

Close-Grip Push-Up off of a Dumbbell

intermediate·Bodyweight

Decline Close-Grip Bench To Skull Crusher position 1

Decline Close-Grip Bench To Skull Crusher position 2

Decline Close-Grip Bench To Skull Crusher

intermediate·barbell

Decline Dumbbell Triceps Extension position 1

Decline Dumbbell Triceps Extension position 2

Decline Dumbbell Triceps Extension

beginner·dumbbell

Decline EZ Bar Triceps Extension position 1

Decline EZ Bar Triceps Extension position 2

Decline EZ Bar Triceps Extension

beginner·barbell

Dip Machine position 1

Dip Machine position 2

Dip Machine

beginner·machine

Also Works anconeus

10

Alternating Cable Shoulder Press position 1

Alternating Cable Shoulder Press position 2

Alternating Cable Shoulder Press

beginner·cable

Alternating Floor Press position 1

Alternating Floor Press position 2

Alternating Floor Press

beginner·kettlebells

Alternating Kettlebell Press position 1

Alternating Kettlebell Press position 2

Alternating Kettlebell Press

intermediate·kettlebells

Alternating Renegade Row position 1

Alternating Renegade Row position 2

Alternating Renegade Row

expert·kettlebells

Anti-Gravity Press position 1

Anti-Gravity Press position 2

Anti-Gravity Press

beginner·barbell

Arnold Dumbbell Press position 1

Arnold Dumbbell Press position 2

Arnold Dumbbell Press

intermediate·dumbbell

Back Flyes - With Bands position 1

Back Flyes - With Bands position 2

Back Flyes - With Bands

beginner·bands

Barbell Bench Press - Medium Grip position 1

Barbell Bench Press - Medium Grip position 2

Barbell Bench Press - Medium Grip

beginner·barbell

Barbell Guillotine Bench Press position 1

Barbell Guillotine Bench Press position 2

Barbell Guillotine Bench Press

intermediate·barbell

Barbell Incline Bench Press - Medium Grip position 1

Barbell Incline Bench Press - Medium Grip position 2

Barbell Incline Bench Press - Medium Grip

beginner·barbell

Related Forearm Muscles

abductor pollicis longus

This forearm muscle runs to the thumb base, abducting and extending it for radial deviation. Vital for wrist stability in lifts like deadlifts. Forearm specialists train it for grip resilience.

brachioradialis

The brachioradialis is the thick forearm muscle on the radial (thumb) side, visible in hammer curls. It flexes the elbow in neutral grip, stabilizing during pulls and carries. Builds Popeye forearms for grip strength.

extensor carpi radialis brevis

The ECRB is a forearm extensor on the radial side, extending and abducting the wrist. Mid-forearm location builds wrist stability for racquets and grips.

extensor carpi radialis longus

The ECRL is the longer radial wrist extensor, more proximal in forearm for powerful extension and abduction. Stabilizes in heavy pulls.

extensor carpi ulnaris

The ECU is the ulnar (pinky) wrist extensor in posterior forearm, balancing extension with deviation. Key for stability in sports.

extensor digiti minimi

The EDM is a thin forearm muscle specifically extending the pinky finger at knuckles and wrist. Lies ulnar to EDM, aids fine grip control.

extensor digitorum

The extensor digitorum is the central posterior forearm muscle, extending fingers 2-5 at knuckles and wrist. Fan-like tendons create dorsal hand ridges for grip extension.

extensor indicis

The extensor indicis is a narrow forearm muscle that specifically extends the index finger (pointer finger), independent of the other fingers. It's essential for precise gripping and pointing motions in sports like tennis or climbing. Fitness pros value it for finger independence in grip training.

Forearm Pain Guide

Common causes and relief

Activities & Sports

See which activities use anconeus