Elbow Strengthening Exercises

Here are the exercises you can do to help strengthen that elbow:

Eccentric Wrist Extension With elbow bent to 90 degrees over edge of table and your palm facing down, use your other hand to lift the weighted hand upward towards the ceiling then slowly lower to starting position.

Elbow 6

Eccentric Radial Deviation Elbow bent to 90 degrees and thumb pointing up towards ceiling, use the other hand to elevate the weighted hand then slowly lower to starting position.

Elbow 7

Eccentric Supination Hold a hammer or the end of a weight upright, slowly lower a weight towards the inside as shown and then use the other hand to return to starting position.

Elbow 8

Eccentric Wrist Flexion Elbow bent to 90 degrees and your palm facing up, use your other hand to lift the weighted hand upward towards ceiling then slowly lower to starting position.

Elbow 9

Eccentric Ulnar Deviation Start by holding the end of a small weight with your arm by the side of your body. The free weight should be pointed behind you as shown.  Next, use your other hand to bend the weighted hand backward so the weight points upward, then slowly lower to starting position. (*Note: I know I said start with the elbow bent to 90 degrees over the edge of a table and then progress to having the elbow straight, but trying to keep your elbow bent with your wrist turned so your thumb points at the floor proves to be not only awkward, but uncomfortable.)

Elbow 10

Eccentric Pronation Hold a hammer or the end of a weight upright, slowly lower a weight towards the outside as shown and then use the other hand to return to starting position.

Elbow 11

Photo Credits: hep2go.com

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