When it comes to weight lifting, most of you may immediately think about hitting the gym and lifting heavy weights as much as possible. It is a total mistake because building muscle is important, but it’s not everything. Actually, it’s important to take care of your joints and your elbow. It is also one of the most sensitive to injury. That’s why in this article, I’ll show you 5 elbow strengthening exercises which can help improve your weight lifting performance.
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What Can Cause Of Elbow Pain When Lifting Weights?
Let’s get this straight: I will not go into details on causes of elbow pain from lifting in this article. However, in general, there are still many conditions which can affect your elbow. One of the most common reasons is that you’re not changing workout routines and training different muscle groups.
Another cause of elbow pain is lifting too heavy, especially on push exercises. Besides, not training full range of motion can result in a sore elbow. All of these mistakes may create muscle imbalances as well as a great strain on your elbow joints so try to avoid them. Then, if you want to protect your elbow, use an elbow compression sleeve.
5 Best Elbow Strengthening Exercises For Everyone
Do you want to protect your elbow or prevent elbow pain when lifting such as when doing bench press, or furthermore, improve your performance? Well, in that case, besides performing exercises properly, you also need to strengthen your elbows. Actually, this is essential for everyone, even the most experienced lifters. The following are 5 simple exercises you can do to strengthen your elbows:
1. Supination With a Dumbbell
Wrist rotations with resistance can help strengthen your elbows and forearms. Actually, there are a lot of things you can use to do this exercise such as weights, dowels, or a leverage handle. However, in my personal opinion, it’s common and easy to use a dumbbell. It’s common to use dumbbells, dowels, with resistance bands or weights.
2. Eccentric Band Elbow Flexion While Pronated
With this combination exercise, you can have the ability to control elbow extension under resistance. Besides, it also helps you keep your wrist strong in a neutral position. It’s highly recommended to use a dumbbell or resistance band (for more tension at the top of the exercise).
3. Grip On Towel or Rope
This exercise is great for your grip as well as elbow muscle control. To be honest, holding on to a towel or rope can help you improve overall strength effectively. However, in this exercise, you don’t have to handle your whole body.
4. Elbow Extension Stretch
This is one of the simplest and easiest elbow strengthening exercises in this article and anyone can do it. However, it is very important, especially for people who can’t fully straighten their arm. What I like the most about this one is that there is no weight needed and you can do it anytime you want.
5. Later Raise
This exercise can help you strengthen 2 elbow ligaments in your elbows. The first one is the ulnar collateral ligament (on the inner side of your elbow joint), and the second one is the radial collateral ligament (on the outer side of your elbow joint). They can help prevent elbow over-extension. You can perform later raise with dumbbells and resistance band but for me, I prefer resistance band.
This video will show you more details.
Keeping your elbows healthy will help you prevent unfortunate elbow injuries. The 5 exercises above are easy to perform but very important for everyone, even people who are not lifters. I hope you enjoyed this article and found those 5 exercises helpful for your workout routine.