How to Do Eccentric Exercises for Elbow Pain Relief
Perform targeted eccentric forearm rotations and wrist extensions using a light weight or hammer to relieve tendonitis and strengthen elbow connective tissue.
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🧰 Required Tools & Equipment
- ✓ Light dumbbell (1-3 lbs)
- ✓ Claw hammer
- ✓ Sturdy flat table or desk
- ✓ Stable chair
- ✓ Hand towel
📦 Materials & Supplies
- ✓ Table padding or folded towel
- ✓ Timer or metronome app
⚠️ Safety Checkpoints & Warnings
- • Stop immediately if you feel sharp, stabbing pain at the elbow joint rather than a dull muscular fatigue.
- • Do not actively lift the weight with the injured arm; only perform the slow, controlled lowering phase.
- • Keep wrist movements strictly in one plane without sudden twisting or jerking motions.
📋 Step-by-Step Guide (6 Steps)
Set Up Arm Support on Flat Surface
Sit upright in a chair next to the table. Place the folded hand towel on the edge of the surface. Rest your working forearm flat on the towel with your elbow bent at roughly 90 degrees, allowing your wrist and hand to hang completely over the edge.
- • Forearm is flush against the cushioned table edge.
- • Wrist joint clears the table edge with freedom to move up and down.
- • Shoulder is relaxed and not hunched toward the ear.
- • Placing the elbow too far back on the table so the wrist cannot flex fully.
- • Slouching or leaning sideways to reach the surface.
Grip the Weighted Implement at the Base
Grasp the handle of a claw hammer or light dumbbell near the base of the grip. For tennis elbow (outer pain), orient the palm downward. For golfer's elbow (inner pain), orient the palm upward. Keep your grip firm enough to maintain control without squeezing aggressively.
- • Fingers securely wrapped around the lower third of the tool handle.
- • Weighted head of the tool extends upward and slightly outward.
- • Choking up too high on the handle, which removes the leverage needed for eccentric loading.
- • White-knuckle death gripping the handle.
Assist Weight to the Top Position
Use your non-working hand to lift the weighted implement into the fully raised starting position. Your working arm must do zero active work to lift the weight upward. Fully extend your wrist upward (for tennis elbow) or curl it upward (for golfer's elbow) with the assist.
- • Opposite hand visibly guiding the weight to the top peak.
- • Working wrist is fully cocked back or curled up before letting go.
- • Using the injured forearm to pull the weight up concentrically.
- • Releasing the supporting hand before the wrist is fully stabilized.
Execute Slow Eccentric Lowering Phase
Remove your non-working hand and slowly lower the weight downward under strict control over a full 4 to 5 count. Allow the wrist to smoothly travel through its full range of motion until fully lowered. Resist gravity steadily without letting the weight drop suddenly at the bottom.
- • Continuous, steady descent lasting 4 to 5 seconds.
- • Wrist reaches maximum controlled flexion/extension at the lowest point.
- • Dropping the weight quickly in under 2 seconds.
- • Letting the wrist snap downward at the end of the range.
Reset Using Assist and Repeat Repetitions
Once the weight reaches the bottom, immediately grab the tool with your opposite hand and lift it back to the top starting point. Repeat the slow lowering motion for 10 to 12 total repetitions. Perform 2 to 3 sets with 60 seconds of rest between sets.
- • Assisting hand enters frame immediately at the end of every repetition.
- • Target arm remains relaxed during every reset phase.
- • Attempting to pump out fast reps without resting between sets.
- • Forgetting to assist the weight back up after several fatigue reps.
Perform Passive Forearm Extensor Stretch
Set the weight aside and extend your working arm straight out in front of you at shoulder height with your elbow completely straight. Use your other hand to gently pull your fingers and hand down toward your body until a mild stretch is felt along the top of your forearm. Hold statically for 20 to 30 seconds.
- • Working elbow is fully locked and straight.
- • Wrist is flexed downward with fingers gently held by opposite hand.
- • Bending the elbow while stretching, which reduces tension across the joint.
- • Bouncing or aggressively yanking the fingers.
Credit: inspired by an original tutorial by ATHLEAN-X™ — watch the original on YouTube.
Don’t have everything?
- No Claw hammer? Light adjustable dumbbell held only on one side
- No Light dumbbell? Full 16-24 oz water bottle or heavy kitchen spatula