The elbow is a hinge joint that makes flexion and extension possible. When the elbow extends, the triceps muscles on the back of the upper arms are activated; the biceps muscles on the front of the upper arms get activated when the elbow flexes. Elbow joint exercises involve these two muscles. By strengthening the triceps and biceps, you will in turn strengthen your elbows.
Overhead Triceps Extensions
Overhead triceps extensions require a dumbbell. While holding the weight above your head on the underside of one weighted end, lower it down by bending your elbows and push it back up until your arms are straight. When doing these, keep your elbows as close to your ears as possible and do not lock them out.
For a variation, hold one dumbbell above your head with your palm facing forward. Keeping your upper arm still, lower it behind your head and lift it back up.
Dips
Dips work the triceps with the weight of the body. While standing in front of a weight bench, bend down, place your hands on the edge and walk your feet out until they are straight. Slowly lower yourself down by bending your elbows and stop when your upper arms parallel the floor. Push yourself back up and repeat. To increase the resistance, bend your knees, level your shins to the floor and place a weight plate on them.
Diamond Push-ups
Diamond push-ups work your triceps and chest muscles simultaneously. Place your hands on the floor with your index fingers and thumbs touching each other in the form of a diamond, and place your feet together behind your body. Steadily lift your hips in the air until your back is straight then lower your chest toward the floor. Push back up in a smooth, fluid motion and repeat. To increase the resistance with this exercise, wear a weighted vest.
Curls
Curls are basic biceps exercises performed with a barbell or dumbbells. Start with the dumbbells by your sides, and turn your palms in. Steadily lift them up and twist your wrists so your palms face your chest. Slowly lower the weights and repeat. When using a barbell, place your hands shoulder-width apart on the bar and hold it with an underhand grip. Lift it up toward your chest the same way as with the dumbbells and slowly lower it back down. With both variations, squeeze your biceps forcefully for a full second at the midpoint of the movement.
Chin-ups
Chin-ups are body weight biceps exercises that also work your back muscles. After reaching up and grabbing a pull-up bar with an underhand, slightly wider than shoulder-width grip, pull yourself up as high as possible. Slowly lower yourself down until your arms are extended, and repeat. When pulling yourself up, keep your core tight and upper body as still as possible. The objective with chin-ups is to get your chest to the bar.
Reverse Grip Curls
Reverse grip curls work the biceps and the brachioradialis muscles which start under the biceps and run down the forearms. These can be done with either a barbell or dumbbells. While standing with your feet shoulder-width apart, hold the bar in front of your thighs with an overhand, shoulder-width grip. Keeping your upper arms tight to your sides, lift the bar up until your palms face forward. Slowly lower the bar back down and repeat.
