Build stronger arms: Easy at-home exercises to try
What's the story
The lateral epicondyl tendon, also known as the tennis elbow, is essential for arm and wrist motions.
By strengthening this tendon, you can prevent injuries and enhance your performance in sports and other activities that require arm strength.
In this article, we have listed five effective exercises that specifically target and strengthen the lateral epicondyle tendon. The best part? You don't need any fancy equipment to do them!
Wrist extension
Wrist extension with dumbbell
For this exercise, you will need a light dumbbell, ranging from two to five pounds.
Sit with your forearm resting on your thigh or a table, palm facing down.
Grasping the dumbbell, raise your hand at the wrist, pause, then lower it.
Perform three sets of 10 to 15 repetitions.
This strengthens the muscles attached to the lateral epicondyle tendon.
Towel twist
Towel twist
All you need for this super effective exercise is a towel!
Grab it with both hands close together and twist it as if you're wringing out water, first in one direction and then in the other.
Keep your arms straight throughout this motion.
Do three sets of 10 twists in each direction.
This twisting motion strengthens the forearm muscles that support the lateral epicondyle tendon.
Finger stretch
Finger stretch with rubber band
This exercise uses a rubber band to simultaneously improve flexibility and strength.
Wrap a rubber band around all five fingertips and slowly stretch your fingers apart as far as possible before bringing them back together.
Repeat this movement for three sets of 15 repetitions.
This exercise not only strengthens the lateral epicondyle tendon but also enhances finger dexterity.
Forearm rotation
Forearm pronation and supination
For forearm pronation and supination, you don't need any equipment to start. You can hold a weight for added resistance as you progress.
While either sitting or standing, bend your elbow at 90 degrees with your palm facing upward.
Slowly rotate your forearm so your palm faces downward, then rotate it back upward.
Perform three sets of 10 to 15 repetitions on each arm to ensure balanced strength development.
Eccentric extension
Eccentric wrist extensions
Eccentric exercises, which emphasize muscle lengthening under tension, are particularly beneficial for strengthening tendons.
Holding a light dumbbell or resistance band, start in the same position as the wrist extension exercise. Instead of focusing on the lifting phase, emphasize the lowering phase, taking four to five seconds to lower the weight or band in a controlled manner.
Perform three sets of ten repetitions, ensuring controlled movement throughout.