Elbow pain can sneak up fast, especially if you’re lifting, swinging, typing, paddling, or doing anything that puts repetitive stress on your arms. At Made Possible Personal Training in Saint Petersburg, we see it all the time with both new and experienced lifters. That nagging tightness can quickly turn into a sharp pain that keeps you out of the gym.
The good news? Most elbow pain can be prevented with a little focused work. These eight exercises target your wrists, forearms, and grip, the key players in keeping your elbows pain-free and strong. We’re already building these into our programs here in St. Pete because they help so many of our members stay consistent in their training without getting sidelined.
1. Wrist Flexion
Start with your palm facing up while holding a light dumbbell or small plate. Keep your forearm still and slowly curl your wrist up and down. You’ll feel it working through the lower forearm.
2. Wrist Extension
This time flip your palm facing the ground. With that same light weight, extend your wrist up and down while keeping your forearm still. This targets the top of your forearm—an often-overlooked area when it comes to elbow pain.
3. Wrist Extension Stretch
With your arm out in front of you, gently pull your fingers downward with your other hand until you feel a stretch along the top of your forearm. This is great after a session or long typing day.
4. Wrist Flexion Stretch
Now reverse it. Pull your hand upward with the other hand until you feel a stretch in the underside of your forearm. Hold for 20–30 seconds. Breathe into it.
5. Pronation & Supination
Hold the end of a dumbbell, wrench, or hammer with one hand, forearm resting still on a bench or your leg. Slowly rotate your hand left to right, like you’re turning a doorknob. Super functional. Super underrated.
6. Finger Stretch
Wrap a rubber band or hair tie around your fingertips and try to stretch your fingers apart as wide as possible. This one builds balance between grip strength and hand opening, something most lifters ignore.
7. Towel Roll
Grab a towel or t-shirt, twist it tight in both directions like you’re wringing out water. You’ll light up your forearms and strengthen the small muscles that protect your elbow joint.
8. Stress Ball Squeeze
Grab a stress ball, tennis ball, or dog toy and squeeze hard, then slowly release. This helps improve grip strength and tendon resilience—both of which are crucial for elbow pain prevention.
Who Needs These Exercises?
These movements are for you if:
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Your elbows flare up during pushups, curls, or pull days
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You’ve had tennis elbow or golfer’s elbow in the past
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You’re active in sports like pickleball, climbing, rowing, or surfing in Saint Petersburg
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You spend hours at a desk or on your phone
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You want to keep training long-term without joint pain getting in the way
Why We’re Focusing on Elbow Health at Made Possible
At Made Possible Personal Training, we care about long-term results, not just quick wins. That means protecting your joints, not just adding weight to the bar. These elbow-strengthening exercises are built into our small group personal training sessions and 1-on-1 coaching programs here in St. Pete, so you can stay active, strong, and consistent year-round.
We train everyone from busy professionals to weekend warriors, and elbow pain is one of the top issues that derails progress. These movements aren’t flashy, but they work, and we’re seeing a big difference in how our clients feel during lifts and in their day-to-day life.
Training Smart in Saint Petersburg
If you’re local and looking for personal training in Saint Petersburg that prioritizes smart, pain-free strength building, come see us. Whether you’re recovering from a past injury or just want to move better without discomfort, we’ll build a plan that supports your goals.
Want to get a personalized movement assessment? DM us to book a free consultation, or stop by the studio to chat.
📍 Made Possible Personal Training, Saint Petersburg, FL
Your training should make you feel unstoppable, not beat up. Let’s keep your body strong and pain-free for the long run.
