Elbow physiotherapy exercises

Strengthening — Elbow

Barbell Biceps CurlBarbell biceps curl, 3 sets, 10 repetitions, tempo 2-0-2 Biceps curl with resistance bandResistance band biceps curl, 3 sets, 12 repetitions, tempo 2-0-2 Biceps Curl with TRXTRX biceps curl, 3 sets, 10 repetitions, tempo 2-0-2 Chair DipsChair dips, 3 sets, 8 repetitions, controlled movement Close-Grip Bench PressClose-Grip Bench Press, 3 sets, 10 repetitions, barbell or dumbbells Dips with bent kneesBent-knee dips, 3 sets, 10 repetitions, controlled movement Dorsal lying triceps extensions with dumbbellDorsal lying triceps extensions, 3 sets, 10 repetitions, light dumbbell Eccentric Biceps Curl with Resistance BandEccentric biceps curl with resistance band, 3 sets, 8 repetitions, slow descent over 4 seconds Eccentric Horizontal Row for Triceps with Resistance BandEccentric horizontal row for triceps with resistance band, 3 sets, 8 repetitions, slow return in flexion Eccentric Overhead Triceps Extension with Resistance BandEccentric overhead triceps extension with resistance band, 3 sets, 8 repetitions, slow return in flexion Eccentric strengthening of supinators with dumbbellEccentric strengthening of supinators with dumbbell, 3 sets, 10 repetitions, slow control Eccentric strengthening of supinators with resistance bandEccentric strengthening of supinators with resistance band, 3 sets, 10 repetitions per arm Eccentric strengthening of the supinators with a stickEccentric strengthening of the supinators with a stick, 3 sets, 10 repetitions per arm Eccentric Supination with DumbbellEccentric supination with dumbbell, 3 sets, 10 repetitions, slow descent over 4 seconds Eccentric Wrist Flexor Strengthening with DumbbellEccentric wrist flexor strengthening with dumbbell, 3 sets, 10 repetitions, slow control Elastic Band Triceps ExtensionElastic band triceps extension, 3 sets, 12 repetitions Elbow Extension with Elastic BandElbow extension with elastic band, 3 sets, 10 repetitions, slow tempo Elbow Flexion with DumbbellsElbow flexion with dumbbells, 3 sets, 10 repetitions, tempo 2-0-2 Elbow Flexion with Resistance BandElbow flexion with resistance band, 3 sets, 12 repetitions, controlled movement Elbow Flexion with Resistance Band (Reverse Curl)Reverse curl with resistance band, 3 sets, 12 repetitions Forearm Supination with Elastic BandForearm supination with elastic band, 3 sets, 10 repetitions Isometric Biceps Flexion with Resistance BandIsometric biceps flexion with resistance band, 3 sets, hold for 10 seconds, 5 repetitions per arm Isometric strengthening of the forearm flexorsIsometric strengthening of the forearm flexors, 3 sets, hold for 10 seconds, 5 repetitions per set Isometric Triceps Strengthening in Horizontal PullIsometric strengthening of the triceps in horizontal pull, 3 sets, hold 10 seconds, rest 30 seconds Isometric Wrist Extensor StrengtheningIsometric strengthening of wrist extensors, 3 sets, hold 10 seconds, rest 30 seconds Light Resistance Isometric Elbow FlexionLight resistance isometric elbow flexion, 3 sets, hold for 10 seconds Overhead Dumbbell Triceps ExtensionOverhead dumbbell triceps extension, 3 sets, 10 repetitions, arms above head Overhead Triceps Extension with Elastic BandOverhead triceps extension with elastic band, 3 sets, 10 repetitions Pronation and Supination Strengthening of the Elbow with DumbbellElbow pronation/supination strengthening with dumbbell, 3 sets, 12 repetitions per side Resisted Elbow Flexion with Visual TrackingResisted elbow flexion with visual tracking, 3 sets, 10 repetitions per arm, using manual resistance or resistance band Standing Isometric Elbow Extension Against ResistanceIsometric elbow extension against resistance, standing, 3 sets, hold for 10 seconds Supination isometric of the elbowElbow supination isometric, 3 sets, hold 10 seconds, 5 repetitions per arm Supination isometric with dumbbellSupination isometric with dumbbell, 3 sets, hold 10 seconds, 5 repetitions per arm Supination strengthening with dumbbellSupination strengthening with dumbbell, 3 sets, 12 repetitions, controlled movement Supination strengthening with stick on external trackSupination strengthening with stick on external track, 3 sets, 10 repetitions Triceps Extension in Quadruped PositionTriceps extension in quadruped position, 3 sets, 10 repetitions per arm Triceps Extension with TRXTriceps extension with TRX, 3 sets, 10 repetitions, controlled tempo Triceps Self-Massage with BallTriceps self-massage with a ball, 2 sets, 1 minute per arm Unilateral biceps curl with dumbbellUnilateral biceps curl with dumbbell, 3 sets, 10 repetitions per arm Unilateral eccentric triceps extension with resistance bandUnilateral eccentric triceps extension with resistance band, 3 sets, 8 repetitions per arm, slow return over 4 seconds Unilateral Isometric Triceps Extension Against Fixed ResistanceUnilateral isometric triceps extension against fixed resistance, 3 sets, hold for 10 seconds per arm Wrist Flexion with DumbbellWrist flexion with dumbbell, 3 sets, 12 repetitions, arm supported on the table

Mobility — Elbow

Active elbow extension against resistanceActive elbow extension against resistance, 3 sets, 10 repetitions, controlled return Active-assisted elbow flexionActive-assisted elbow flexion, 3 sets, 10 repetitions, slow and controlled movement Assisted Active Elbow ExtensionAssisted active elbow extension, 3 sets, 10 repetitions, seated with supported arm Assisted Active Mobilization of Elbow Flexion and ExtensionAssisted active elbow flexion/extension, 3 sets, 10 repetitions Assisted Elbow Extension Mobilization at the End of RangeAssisted elbow extension mobilization at the end of range, 3 sets, 10 repetitions Assisted Elbow Flexion MobilizationAssisted elbow flexion mobilization, 3 sets, 10 repetitions, slow and controlled movement Elbow and Hand Flexion and Extension MobilizationElbow and hand flexion/extension mobilization, 3 sets, 10 repetitions Elbow and Hand Flexion and Extension Mobilization on TableElbow and hand flexion/extension mobilization on table, 3 sets, 12 repetitions Elbow Flexion Mobilization with Body WeightElbow flexion mobilization with body weight, 3 sets, 10 repetitions Epicondylar Relaxation ManeuverEpicondylar relaxation maneuver, 3 sets, 10 repetitions, slow and controlled movement Forearm Flexion and Extension with BallForearm flexion/extension with ball, 3 sets, 12 repetitions Forearm mobilization with light weightForearm mobilization with light weight, 3 sets, 12 repetitions, light weight Mobilisation of the Lateral Epicondyles in QuadrupedLateral epicondyle mobilization in quadruped, 3 sets, 10 repetitions per arm

Motor control — Elbow

Elbow stability with ball receptionElbow stability with ball reception, 3 sets, 10 receptions

Stretching — Elbow

Bilateral Epiondylar StretchBilateral extensor stretch, 3 sets, hold for 30 seconds Elbow extension stretch with body weightElbow extension stretch with body weight, 3 sets, hold for 20 seconds Epicondylar StretchEpicondylar stretch, 3 sets, hold 30 seconds per arm Mill's Stretch for the ElbowMill's stretch, 3 sets, 30 seconds each, 30 seconds rest between sets

Self-massage — Elbow

Deep Transverse Self-Massage of the EpicondylesDeep transverse self-massage of the epicondyles, 2 minutes, controlled self-massage Elbow self-massage with ballElbow self-massage with ball, 2 minutes, moderate pressure on tension points Self-massage of the lateral epicondyleSelf-massage of the lateral epicondyle, 2 minutes per elbow, slow and controlled movements Self-massage of the lateral epicondyles with a ballSelf-massage of the lateral epicondyles with a ball, 2 minutes per arm

Common conditions — Elbow

• Tennis elbow (lateral epicondylitis)

Exercises for other body areas

• Shoulder
• Knee
• Back
• Neck
• Hip
• Ankle and foot
• Core and abs
• Hand and wrist
• Jaw

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.