Elbow

Function: The ELBOW is a simple yet sophisticated joint that is comprised of three bones: the humerus (the large bone of the upper arm) and the radius and the ulna (the two bones of the lower arm). When the biceps brachii, brachioradialis, and brachialis muscles contract, they promote flexion (bend) of the elbow whereas activation of the triceps and anconeus promote extension (straightening). These muscles help to reinforce stability and function of the elbow.

Biceps curls: With arms at side of body
and palms of hands facing upward,
draw weights up toward shoulders.
Slowly lower. Repeat 15 times.
Hammer curls: With arms at side of
body and thumb side facing upward,
draw weights up toward shoulders.
Slowly lower. Repeat 15 times.

Triceps extension: With arms bent and holding weight behind head, straighten arms so that elbows extend and the hand/weight is drawn upward; slowly return to start position. Repeat 15 times.

Biceps stretch: With arm straight, and
hand on support surface, draw body
forward (maintaining elbow extended)
until a moderate stretch is felt on the
front of the arm. Hold 30 seconds.
Triceps stretch: With arm bent, draw
elbow upward toward ceiling and apply
pressure with other arm until you feel a
moderate stretch.Hold 30 seconds.