6 Tennis Elbow Exercises to Get Your Grip Back

I don't know who did tennis elbow's brand campaign, but it needs a new one. Most people who experience "tennis elbow" have never swung a racquet. Instead you might notice it when gripping a barbell for a deadlift sends a painful sensation up the outside of your elbow.

Rest isn't really the best remedy here because tennis elbow is a tendon issue and tendons recover better when you load them, so long as you do it right. The tennis elbow exercises we feature here come from tendon research and the rehab movements physical therapists use with lifters. You'll need a band, light dumbbell, and a barbell to do them all.

What Is Tennis Elbow?

Tennis elbow (lateral epicondylitis if you want to sound fancy) is a tendinopathy, meaning a tendon that's become sore and less able to handle load, on the bony bump on the outside of your elbow. The muscles attached there lift your wrist and help you grip, and repetitive stress in this area from overuse is the usual cause of tennis elbow.

About 1-3% of adults experience tennis elbow each year, and up to 80% of them improve within a year. The other 20% keep feeling the nagging pain for longer, likely due to reaggravating it. It can get better much faster, like in a matter of weeks, but you need to avoid stressing it and do the right kinds of exercises instead.

Who Should Do Tennis Elbow Exercises

If you have pain on the outside of your elbow that came on gradually and gets worse when you grip, carry, or lift things with your palm facing down, then you likely have tennis elbow and can benefit from these moves. They can also help if you know you're prone to tennis elbow, or if you want to prevent it as a lifter, climber, tradesperson, or avid mouse-clicker (gamers get it pretty often).

Exercise works better than cortisone shots and passive treatments over the long run, especially because tennis elbow doesn't have as much to do with inflammation as people once thought, so anti-inflammatory treatments aren't the best option.

If your pain came on after a fall or you felt a pop, or if your elbow is swollen or you can't straighten it, see a doctor or physical therapist in case you have a fracture or ligament injury. Same goes if you have any numbness or tingling in your hand which can indicate an irritated nerve. In these cases, the exercises won't help.

Best Tennis Elbow Exercises

Banded Elbow Mobilization

This self-mobilization uses a sideways pull on your forearm to help the elbow joint move more freely while you grip. Joint mobilizations improve pain and grip strength in tennis elbow, and using one while gripping makes the exercise less painful and lets you squeeze harder. If the band doesn't reduce your pain, skip this one.

• Loop a light resistance band around a rack, slide your arm through so it sits just below your elbow crease, and lie flat, allowing the band to lightly pull your forearm away from your body. Keep your upper arm snug against your side with your free hand.
• Make a hard fist without band tension, then with tension. If you feel less pain, do 20 squeezes, 20 squeezes while rotating your wrist, and 20 while bending your elbow.

Slow Wrist Extension Lowering

The slow lowering phase in this exercise reduces pain and builds forearm strength and eases pain faster than lifting the weight up.

• Rest your forearm on your thigh or arm rest, palm down, with your wrist hanging off and a light dumbbell in your hand.
• Use your other hand to help lift the weight, then lower it on your own over three to four seconds for 3 sets of 10 to 15.
• Start with 2 to 5 pounds (yes, it'll feel embarrassingly light) and work toward 10 to 20 pounds over several weeks.
• On days your elbow is flaring up and this is too painful, hold the dumbbell still with your wrist level for 30 to 45 seconds instead, since the isometric hold can still help with pain.

Wrist Extensor Stretch

Stretching exercises for tennis elbow make a nice warmup or desk break. Gentle stretching improves pain and pain-free grip, but don't push past pain.

• Straighten your arm in front of you, palm down, and gently pull your hand toward the floor until you feel a stretch along the top of your forearm.
• Hold for 30 seconds three times.

Mid-Back Band Pulls

People with tennis elbow often have weak shoulder blade muscles, so throwing in some shoulder blade strengthening with your wrist exercises can prevent pain and improve your grip strength.

• Hold a light band at chest height with straight arms, squeeze your shoulder blades back, then pull the band apart without bending your elbows and hold for 5 to 10 seconds.
• Return to center, push your hands forward, and repeat for 2 sets of 10.

Suitcase Carries and Single-Arm Deadlift Holds

Once you can do the moves above easily enough and without pain, you can start testing your real grip.

• Hold a dumbbell or kettlebell at your side with your palm facing in and walk tall for 20 to 30 seconds per side, working up to a minute before adding weight. Neutral grip is usually easier on your elbow joint than an overhand grip.
• Set a barbell on blocks around knee height, grab the center with one hand, and stand up with your core braced.
• Hold for 10 seconds and do 8 to 10 sets per side, adding weight before time.

Read More: Why Improve Your Mobility and How

How Often to Do Tennis Elbow Exercises

Aim for three to four sessions a week for about three months. Being consistent and progressing these moves is what gets you out of trouble and back to lifting. It's fine to feel pain up to about a 3 or 4 out of 10 so long as it settles down by the next morning and your results aren't taking a huge hit because of it. If you feel more sore the next day, then lower the weight and build back up.

Tennis Elbow Exercises to Avoid

You can keep lifting, but there are some moves you'll want to reduce the weight on or outright avoid so you don't aggravate your joint:

• Heavy overhand pulling like barbell rows and pull-ups (use neutral grips or straps for now)
• Reverse curls and heavy wrist extension work
• Fat grips and hand grippers
• Kettlebell snatches, kipping, and anything else that yanks on your wrist

Takeaway

Tennis elbow gets better with load, so don't just plan on resting it until it goes away. See what you can handle right now and increase the difficulty over time. Keep a light dumbbell and band nearby so you can work on your elbow whenever the mood strikes.

FAQs

What are the best exercises to relieve tennis elbow?

Slow wrist extension lowering with a light dumbbell is the most researched exercise to relieve tennis elbow. Banded elbow mobilizations, mid-back strengthening, and grip work like suitcase carries can also help, depending on what you can tolerate without too much pain.

Are stretching exercises good for tennis elbow?

Gentle wrist extensor stretches can ease pain and improve your grip, especially as a warmup. They work best if you do them with other strengthening exercises, and you shouldn't stretch past sharp pain.

What tennis elbow exercises should I avoid?

Avoid heavy overhand pulling, reverse curls, fat grips, and aggressive stretching while your elbow is irritated. Switch to neutral grips and lighter loads until those moves stop flaring your pain.

How long does tennis elbow take to heal with exercise?

Most people feel less pain within four to six weeks of regular exercise. Full recovery often takes about three months, and most cases improve within a year.