It is usual that when training we only focus on the muscles that we want to tone and improve their volume, but what about the joints? Thanks to them we can carry out the movements and if we do not strengthen them, we can be injured.
The elbow is one of the joints that suffers the most injuries and despite the fact that it only has two movements: flexion and extension. If we want to strengthen it, we will have to work it with a full range of movement when performing the exercises.
And the famous tennis elbow we can strengthen it with elastic bands, dumbbells, barbell weights and even with our own weight. Below we explain how to do it.
Elastic bands
Elastic or resistance bands are not only used to train hard, but we can learn the technique of movement without the need to add weight. They are a perfect tool to start strengthening the joint after having had an injury or when our range of movement is limited.
Do several repetitions of the basic exercises in a pain-free range of motion. For example, you can do: wrist curls, reverse wrist curls, wrist rotations, thumbs up wrist curls, normal and reverse bicep curls, or triceps extension.
barbell weights
You can use the weighted bars to do elbow strengthening exercises like regular and reverse wrist curls, barbell curls, reverse curls, and triceps extensions. By doing two to three sets of 5 to 12 repetitions twice a week, you'll build muscle volume and strength.
If you're rehabbing an injury, do it without weights and make sure the movement goes through full range at the shoulders, elbows, and wrists. Also check that the force is equal in both arms before incorporating barbell exercises into your training.
your own weight
High bar push-ups and extensions (pull-ups) and push-ups or push-ups strengthen the elbows. Always keep in mind that when doing the movement you are going through the full range and maintaining stability in the upper arms before launching into these exercises.
Pull-ups with different grips target the muscles of the forearms along with all the muscles that they flex. Do as many reps as possible (to failure) every three to four days. If you are starting and you can't do a large number of repetitions, you can rely on the use of elastic bands to push yourself up or to make them negative.
Pushups strengthen the triceps at the back of the upper arm. Do three to four sets of 10 to 25 repetitions 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, thanks to the fact that they can be used in numerous exercises for the forearm and upper arm muscles. Dumbbells move in three planes, affecting the use of assisting and stabilizing muscles, unlike bars or weight machines.
Do three sets of 10 repetitions of each exercise, about three days a week, resting one day between each workout.