Orthopedics Shoulder & Elbow Treatment & Surgery Isometric Exercises Elbow Strengthening Exercises By Laura Inverarity, DO Laura Inverarity, PT, DO, is a current board-certified anesthesiologist and former physical therapist. Learn about our editorial process Laura Inverarity, DO Medically reviewed by Medically reviewed by Jonathan Cluett, MD on November 05, 2019 twitter linkedin Jonathan Cluett, MD, is board-certified in orthopedic surgery. He served as assistant team physician to Chivas USA (Major League Soccer) and the United States men's and women's national soccer teams. Learn about our Medical Review Board Jonathan Cluett, MD Updated on December 10, 2019 Print If you have an injury to your upper extremity or elbow, you may benefit from the services of a physical therapist to help you regain normal range of motion (ROM) and strength of your arm. Elbow strengthening exercises may be an important component of your elbow injury rehabilitation. What to Expect From Physical Therapy uchar / Getty Images Muscles of the Elbow The bicep and tricep muscles are the large muscle groups that bend and straighten the elbow. The biceps are located on the front of the upper arm, and the triceps are located on the back. As noted by the name, two heads (points of origin) form the biceps while three heads form the triceps. The biceps is also responsible for turning your forearm over so your palm is facing up. Exercising these muscle groups not only increases arm strength but also helps people (especially older adults) perform everyday tasks and activities. Strong elbows and arms help lift you out of a chair and provide you the means to dress yourself, hoist objects onto a counter, and open and shut doors, cabinets, and drawers. Be sure to check in with your doctor or physical therapist before starting this, or any other, exercise program. When to See a Doctor About Elbow Pain Isometric Elbow Strengthening There are some excellent elbow- and arm-strengthening exercises that your PT may add to your exercise program. These include isometric exercises in which you contract muscles around the joint without making any movement. There are three that are exceptionally well-suited to building strength and flexibility no matter your age. They can be done several times per week to help improve muscular function around your elbows. Triceps Strengthening The aim of this exercise is to use your own body weight to exert sustained pressure on the triceps muscles. You will need a chair with sturdy armrests able to bear your weight without placing you in an awkward position. To do this exercise: Sit in a straight-backed chair with armrests.Put your feet flat on the floor.Place your hands on the armrests and push up with your arms, lifting your bottom slightly off the chair.Hold for a count of six.Slowly lower yourself into the chair and relax.Repeat this strengthening exercise 10 times. This exercise works the triceps muscles located on the back of your upper arm. These muscles extend your arms and help you push things away from you. They are also muscles that are active when you are pushing yourself up from a chair with your arms. Tricep-strengthening exercises are beneficial if you have a lower extremity injury or are frail and find it difficult to rise from a seated position. PT Tests to Measure Lower Extremity Disorders Supination and Pronation Supination and pronation is the action of turning your hand over to have your palm up or palm down. This simple exercise aims to increase and strengthening the rotational capacity of the elbow and forearm. For this supination and pronation exercise, you will need a washcloth or washcloth-sized piece of material. To do this exercise: Stand up straight, holding a washcloth in your hands.Pretend to wring the cloth dry for six seconds.Pause and repeat this motion 10 times.Switch the direction in which your hands are wringing the cloth.Repeat this 10 times. Isometric Elbow Flexion Elbow flexion is when your forearm moves toward your body by bending at the elbow. It is a motion meant to lift objects and also involves muscles of the upper arm, including the biceps. For the isometric elbow flexion exercise, you will need a chair and table. To do this exercise: Sit straight up with your hands under the table, palm-side up.Lift your hands straight upward as if trying to lift the table.Hold this position for six seconds.Repeat this exercise 10 times. Apply as much pressure as you can without causing pain. This exercise strengthens the biceps muscles located in the front of your upper arm. as well as strengthening muscles around the radius and ulna bones of your forearm. Although you may experience aches during a workout, especially after an elbow injury, never "push through" sharp or shooting pains. Pain is your body's signal that you should stop whatever you are doing. Physical Therapy Exercises After an Elbow Fracture A Word From Verywell If you have an elbow injury, your physical therapist can assess your condition and prescribe exercises to improve your elbow mobility and strength. These isometric strengthening exercises may be one component of a well-balanced therapeutic rehab program. Progression from these exercises to more challenging ones can be done by adding a resistance band to your workout or by using dumbbells while performing the exercises. By working with a PT and being vigilant about your home exercise program, you can get back to your normal functional mobility quickly and safely. How to Find the Best Physical Therapist Was this page helpful? Thanks for your feedback! Dealing with joint pain can cause major disruptions to your day. Sign up and learn how to better take care of your body. Click below and just hit send! Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Patton K. Anatomy and Physiology. New York, NY: Elsevier Health Sciences; 2015. Clifford C, Challoumas D, Paul L, et al. Effectiveness of isometric exercise in the management of tendinopathy: a systematic review and meta-analysis of randomised trials. BMJ Open Sport Exerc Med. 2020;6(1):e000760. doi:10.1136/bmjsem-2020-000760 Kim JH, Hwang UJ, Jung SH, Gwak GT, Kwon OY. Immediate improvements of supination range of motion and strength following pronator teres muscle friction massage: a clinical trial comparing people with and without supination limited motion. J Man Manip Ther. 2019 May;27(2):109-114. doi:10.1080/10669817.2018.1542559 Yang J, Lee J, Lee B, et al. The effects of elbow joint angle changes on elbow flexor and extensor muscle strength and activation. J Phys Ther Sci. 2014 Jul;26(7):1079-1082. doi:10.1589/jpts.26.1079