Elbow Strengthening Exercises For A Better Performance

By Marshall Evans | Exercises & Tips

Jun 19
elbow strengthening exercises

When it comes to weight lifting, most of you may immediately think about hitting the gym and lifting heavy weights as much as possible. It is a total mistake because building muscle is important, but it’s not everything. Actually, it’s important to take care of your joints and your elbow. It is also one of the most sensitive to injury. That’s why in this article, I’ll show you 5 elbow strengthening exercises which can help improve your weight lifting performance.


What Can Cause Of Elbow Pain When Lifting Weights?

Let’s get this straight: I will not go into details on causes of elbow pain from lifting in this article. However, in general, there are still many conditions which can affect your elbow. One of the most common reasons is that you’re not changing workout routines and training different muscle groups.

Elbow strengthening exercises

Another cause of elbow pain is lifting too heavy, especially on push exercises. Besides, not training full range of motion can result in a sore elbow. All of these mistakes may create muscle imbalances as well as a great strain on your elbow joints so try to avoid them. Then, if you want to protect your elbow, use an elbow compression sleeve .

5 Best Elbow Strengthening Exercises For Everyone

Do you want to protect your elbow or prevent elbow pain when lifting such as when doing bench press, or furthermore, improve your performance? Well, in that case, besides performing exercises properly, you also need to strengthen your elbows. Actually, this is essential for everyone, even the most experienced lifters. The following are 5 simple exercises you can do to strengthen your elbows:

1. Supination With a Dumbbell

  • Equipment needed  Weight bench or table and 2-pound dumbbell

Wrist rotations with resistance can help strengthen your elbows and forearms. Actually, there are a lot of things you can use to do this exercise such as weights, dowels, or a leverage handle. However, in my personal opinion, it’s common and easy to use a dumbbell. It’s common to use dumbbells, dowels, with resistance bands or weights.

  • Step 1  Hold the dumbbell vertically in your hand with your forearm and elbow resting on the bench/table and palm facing down.
  • Step 2  Rotate your arm outward with the help of the weight, turning your palm up.
  • Step 3  Turn your palm down by rotating your hand the other direction.
  • Repeat about 15-20 times each side
  • Note: Try to keep your elbow and upper arm still, focus on isolating the movement to the lower arm.

2. Eccentric Band Elbow Flexion While Pronated

  • Equipment needed  Resistance band or dumbbell

With this combination exercise, you can have the ability to control elbow extension under resistance. Besides, it also helps you keep your wrist strong in a neutral position. It’s highly recommended to use a dumbbell or resistance band (for more tension at the top of the exercise).

  • Step 1:  Begin with a resistance band under your feet or 2 dumbbells with your palms facing down
  • Step 2:  Keep your back and elbows straight.
  • Step 3:  Slowly bend your elbows against the band/dumbbells and tighten your biceps.
  • Do 3 or 4 sets of 12-15 reps of this exercise.
  • Note: You can learn more by watching this video 

3. Grip On Towel or Rope

  • Equipment needed  Power rack/push up bar and towel/rope

This exercise is great for your grip as well as elbow muscle control. To be honest, holding on to a towel or rope can help you improve overall strength effectively. However, in this exercise, you don’t have to handle your whole body.

elbow strenthening exercises

Grip on rope

  • Step 1:  Tie one end of the rope/towel to the power rack/bar
  • Step 2:  Keep your feet on the floor or any other support
  • Step 3:  Grip the towel/rope to lift your upper body
  • Step 4:  Shift enough weight to hold long enough, about 15 to 30 seconds
  • Do this exercise both with your elbow bent and your elbow straight.
  • In each position, do 3 to 4 sets.

4. Elbow Extension Stretch

  • Equipment needed  Bench/table

This is one of the simplest and easiest elbow strengthening exercises in this article and anyone can do it. However, it is very important, especially for people who can’t fully straighten their arm. What I like the most about this one is that there is no weight needed and you can do it anytime you want.

  • Step 1:  Place your sore on the edge of a table or a weight bench and lean your back against the chair
  • Step 2 : Use the other hand to put pressure on the wrist area to slowly straighten the arm
  • Step 3:  Keep pushing the forearm down until it is the most you can stretch
  • Step 4:  Hold it 20-30 seconds
  • Repeat the exercise 10 to 20 times
  • Note: For more details, you can  watch this video 

5. Later Raise

  • Equipment needed  Resistance band, dumbbell
elbow strengthening exercise

This exercise can help you strengthen 2 elbow ligaments in your elbows. The first one is the ulnar collateral ligament (on the inner side of your elbow joint), and the second one is the radial collateral ligament (on the outer side of your elbow joint). They can help prevent elbow over-extension. You can perform later raise with dumbbells and resistance band but for me, I prefer resistance band.

  • Step 1:  Stand with your feet positioned over the center of the resistance band, shoulder-width apart
  • Step 2:  Grasp each handle of the band with arms down at your sides and your palms facing your thighs
  • Step 3:  Bend your elbows slightly and raise your arms straight out to the sides to shoulder-level
  • Do 3 or 4 sets of 10-15 reps of this exercise
  • Note: Remember to keep your core tight and at the top of the movement
  • This video will show you more details.
  • Caution: Even though those exercises can help strengthen your elbows, it doesn’t mean you don’t have any difficulty when doing them. Honestly, if you’ve never done any of this exercise before or you’ve just recovered from elbow pain, an elbow sleeve is a good choice.

Final Thoughts

Keeping your elbows healthy will help you prevent unfortunate elbow injuries. The 5 exercises above are easy to perform but very important for everyone, even people who are not lifters. I hope you enjoyed this article and found those 5 exercises helpful for your workout routine. If you want to have more exercises, you can visit a youtube channel of my friend Aboulifting.com


About the Author

Hello everyone, I’m Marshall Evans and welcome to AestheticGuys.com. I love fitness so I spent years searching for training and nutrition tips to get in shape. I really want to share my experiences and all my tips with anyone who cares about health and fitness, that’s why I started AestheticGuys.com in 2017. Through the blog, I will have a chance to write about everything I want to share with you guys to make you love fitness more and help you get an aesthetic body.