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Elbow · Strengthening

Eccentric strengthening of the supinators with a stick

Eccentric strengthening of the supinators with a stick, 3 sets, 10 repetitions per arm

Illustration of the Eccentric strengthening of the supinators with a stick exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per arm

Description: Hold a stick with the palm facing down. Use the other hand to help slowly turn the palm upward while controlling the eccentric (lowering) movement of the stick. Repeat this slow movement to strengthen the elbow's supinator muscles.

Tips: Keep the elbow close to the body and avoid sudden movements. Control the descent well to maximize exercise effectiveness.

Progression: Gradually increase the number of repetitions or the controlled speed of the movement as you feel comfortable.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
stick
Starting position
Standing or sitting, arm along the body, elbow bent at 90 degrees, palm facing down holding a stick
Clinical goal
Strengthen the supinator muscles of the elbow
Also known as
Eccentric supinator strengthening with stick, Supinator muscle strengthening, Eccentric elbow exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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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.