Lifting stresses your elbows through gripping, pressing, and pulling. Tight forearm muscles and restricted elbow joints lead to tendinitis and pain. These exercises maintain the elbow health your training demands. Get personalized mobility routines: Start your 14-day free trial Why This Matters Elbow issues sideline lifters frequently. Tennis elbow (lateral) and golfer's elbow (medial) develop from overuse without adequate mobility work. Healthy elbows allow consistent training without compensation. The Exercises Practice these exercises in order. Move slowly and respect your current range of motion. Exercise 1 JME 221 With your arm extended to your side, bend at your elbow to raise and lower your hand. Exercise 2 JME 222 Holding onto your elbow behind your head, find a gentle stretch in your tricep/shoulder area. Exercise 3 JME 224 Holding onto one palm, find a stretch in your wrist and forearm, and hold for time. Exercise 4 JME 225 Holding onto the oustide of your hand, find a gentle stretch in your wrist. Don't force - find what works for you. Exercise 5 JME 227 Starting with your arms to your side at 90 degrees, reach above your head to touch both hands together. Tips for Success Address forearm tightness alongside elbow mobility Warm up elbows before pressing and pulling Grip work affects elbow health Do not push through elbow pain during lifting Include wrist mobility as part of elbow care How Often to Practice Practice before upper body training and on recovery days. Address elbows 3-4 times per week for maintenance. Build Your Mobility Practice Consistency matters more than duration. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial