Arm & Elbow Exercises

We have exercises for rehabilitation of specific injuries for example tennis elbow exercises and golfers elbow exercises. We have also categorized them into early, mid and late stage exercises although this is only a guide and we recommend seeking professional advice.

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

The tricep extension shoulder exercise works the Triceps Brachii muscle.

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

Wrist flexion exercises are ideal for strengthening the wrist after fractures and sprains, as well as in treating Golfer Elbow.

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

Wrist extension exercises are useful after wrist injuries such as sprains and fractures, as well as in treating tennis elbow.

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.

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.

The resistance band supination exercise strengthens the muscles which turn the palm of the hand upwards which is useful after a fracture of the Radius or Ulna.

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

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.

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

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

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.

The resistance band pronation exercise is used to strengthen the muscles which turn the hand over which is useful after an injury such as a wrist or forearm fracture.

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

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

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.

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

The bicep curl is one of the best known weight training exercises. There are many different variations which work the muscle in different ways and for different effects.