Normally, when training, we only focus on the muscles we want to tone and increase their volume Elbow Strengthening Exercises, but what about the joints? Thanks to them, we can perform movements and if they are not strengthened, we can get injured.
The elbow joint is one of the most traumatic joints, despite the fact that it has only two movements: flexion and extension. If we want to strengthen it, we will have to work with a full range of motion when doing exercises.
The famous tennis elbow, we can strengthen with elastic bands, dumbbells, barbells, and even with our own weight. Below we will explain how to do this.
Elbow Strengthening Exercises
Elastic bands or resistance bands are used not only for hard training but also for learning movement techniques without the need to add weight. They are the perfect tool to start strengthening a joint after an injury or when our range of motion is limited. For more information Global Pediaa.
Do several repetitions of basic exercises in a painless range of motion. For example, you can perform: wrist curl, reverse wrist curl, wrist rotation, thumb-up wrist curl, normal and reverse biceps curls, or triceps extension.
Weight Bar
You can use weights for elbow strengthening exercises such as regular and reverse wrist curls, barbell curls, reverse curls, and triceps extensions. By doing two to three sets of 5-12 reps twice a week, you will build muscle size and strength.
If you are recovering from an injury, do it lightly and make sure the movement goes through the full range of the shoulders, elbows, and wrists. Also, make sure the strength is the same in both arms before incorporating barbell exercises into your workout.
Your own Weight
Push-ups and extensions on the high bar (pull-ups) and push-ups or push-ups strengthen the elbows. Always keep in mind that when performing the movement, you are doing a full range and maintaining stability in your shoulders before starting these exercises.
Multi-grip pull-ups target the muscles in the forearms as well as all the muscles they flex. Do as many reps as possible (to failure) every three to four days. If you’re just starting out and can’t do a high number of reps, you can rely on using elastic bands to push yourself or make them negative.
Push-ups strengthen the triceps back of the shoulder. Do three to four sets of 10-25 reps every three to four days. If you’re also new to push-ups, start by landing on your knees as you do them.
Dumbbells
Dumbbells are also very effective for strengthening the elbow, due to the fact that they can be used in numerous exercises for the muscles of the forearm and shoulder. Dumbbells move in three planes, using the accessory and stabilizing muscles, unlike barbells or weight machines.
Do three sets of 10 repetitions of each exercise approximately three days a week, resting one day between workouts.
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