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Arm & Elbow Exercises

Use the filters on the left to view early stage, late stage and stretching exercises for the elbow and arm. Please note these are just a rough guide and expert advice should be sought when attempting an injury rehabilitation program.

If you are looking for exercises for a specific injury such as Tennis elbow exercises then visit the specific injury rehab pages.

Rehab exercises for the wrist and hand should always be done pain free. The number of repetitions will depend on your injury or strengthening aims and stage of rehabilitation. As a guide most trainers would recommend starting at one set of 8 reps daily increasing to 3 sets of 10 to 15 reps before increasing the resistance. Always seek professional advice if unsure.

Early stage
Late stage
Stretching Exercises
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Bicep Curl at Different Angles

Varying the angle of the shoulder and also the rotation of the lower arm during Biceps Curls can change the emphasis onto different parts of the muscle.

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Isometric Biceps Exercise

Isometric biceps contractions (isometric elbow flexion) start to strengthen the biceps muscle and are really useful in the early stages of rehabilitation after an injury.

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Active Pronator Elbow Stretch

Pronator stretches work on increasing the flexibility of the pronator muscles in order to increase the range of supination available at the wrist / forearm.

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Active Supinator Elbow Stretch

This supinator stretch works to increase the amount of pronation (turning the palm down) by stretching tight supinator muscles which restrict this movement.

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Assisted Biceps Stretch

The assisted biceps stretch is used to increase elbow extension with the assistance of a therapist.

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Assisted Forearm Stretches

This exercise can be used to increase the rotation at the wrist, also known as supination. The patient uses overpressure from the other hand to increase the stretch.

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Bicep Curl with Resistance Band

This rehabilitation exercise is designed to strengthen the biceps muscle either in the mid stages of rehab or for those looking to increase muscle tone.

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Isometric Triceps

Static contraction of the triceps muscle at the back of the upper arm. Used in the early stages of rehabilitation.

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Partner Resisted Biceps Curl

A therapist or partner privides resistance while the athlete performs the bicep curl. This is a good early stage rehabilitation exercise

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Partner Resisted Triceps Exercise

The partner resisted triceps exercise (elbow extension) involves a partner providing resistance as the athlete tries to straighten the elbow. This is great for the early stages of triceps strengthening.

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Pronation & Supination with bar

Pronation and supination can be performed using a resistance band wrapped around some sort of short bar or pole as shown.

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Resistance Band Tricep Extension

This exercise works the tricep muscle. The athlete starts with the elbow bent and pointing to the ceiling and straightens the arm in a controlled manner.

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Resisted Supination / Pronation

Supination and pronation are the movements of turning the palm of the hand over. Supination ends with the palm facing up and pronation ends with the palm facing down.

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Tricep Dip on Ball

A tricep dip is a commonly performed exercise. Adding a swiss ball makes it more challenging for both the arms and the core muscles.

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Tricep Extension Supine

The tricep extension exercise shown here strengthens the Triceps Brachii muscle. It is sometimes also known as a skull crusher or jaw breaker!

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Tricep Kickbacks with band

The tricep kickback exercise can be performed with a resistance band as shown here, or with a dumbbell. It is a great mid-stage rehab exercise to isolate the triceps.

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Tricep Push Downs

The tricep push down exercise can be performed with a band as shown here or on some resistance machines.

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Early stage
Late stage
Stretching Exercises