The elbow is a hinge joint that causes flexion and extension of the lower arm. To help strengthen the elbow and prevent injury in the future, there are several exercises you can do that involve the muscles that surround it. The triceps, biceps and forearm muscles are examples of these.
Lying Triceps Extensions
Lying triceps extensions can be done with the aid of a bench and dumbbells. Lie on the bench while holding the weights straight above you. Turn your palms so they are facing each other and have your arms no more than shoulder-width apart. Lower the weights down until they are right in front of your forehead, then push them back up. Keep your upper arms completely still throughout the exercise and do not let your elbows move from side to side.
Dips
Dips are an exercise that can be done with the help of two workout benches. Place the benches parallel to each other and slightly farther apart than the length of your legs. Grab the edge of one bench with your hands and place your heels up on the other bench. Lower your body down towards the floor until your elbows are bent 90 degrees. Push yourself back up and repeat.
Twist Curls
Twist curls work your biceps and forearm muscles and you can do them with dumbbells. Stand with your feet shoulder-width apart and hold the dumbbells down at your sides with your palms facing in. Lift the weights up and twist your palms so they face your chest. Slowly lower them back down and repeat.
Concentration Curls
Concentration curls place a high emphasis on the biceps. Sit on the edge of a bench and hold a dumbbell in your right hand. Spread your feet into a wide stance and brace the back of your right upper arm against the inside of your right thigh. The dumbbell should be hanging straight down at this point. Turn your palm so it is facing to the left and curl the dumbbell up in the air. Squeeze for a second, slowly lower it back down and repeat. Keep your palms facing the same direction when you lift the dumbbell.
Wrist Extension and Flexion
Wrist extensions work the muscles on the top side of your forearm. Sit on a bench and hold a dumbbell in your right hand. Lay your forearm flat on your right thigh and bend your wrist so the weight is hanging down in front of your knee. Lift the dumbbell by bending your wrist and contracting your forearm muscles. Slowly lower it back down and repeat. Do a set of reps and switch arms. Perform wrist flexions the exact same way, except turn your palm so it is facing up.
Pronation and Supination
Pronation and supination can be done with a dumbbell. Sit on the edge of a bench the same way you did with wrist flexions and place your right forearm on your right thigh. Hold a dumbbell in your right hand with your palm facing to your left. Keep your wrist straight and twist your palm so it is facing down. Twist it back to the start position and then twist it so your palm is facing up. Do a set of reps and switch hands.
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