How to Fix Elbow Pain (ONE SIMPLE EXERCISE!)

Share it with your friends Like

Thanks! Share it with your friends!


All gains, no pains –
Subscribe to this channel here –

If you experience elbow pain when you work out then you need to watch this. In this video, I’m going to show you not only the real cause of the pain and discomfort you’re feeling in your elbows that is wrecking your workouts, but how to fix it once and for all. It starts by stopping your focus on the elbow itself. Let me explain.

The elbow, much like the knee in the lower body, is a hinge joint that is heavily influenced by the actions and conditions of the joints above and below it. In the case of the knee we are talking about the ankle and the hip. We know that dysfunction at either of these joints will cause the knee to torque in unnatural ways which will lead to eventual breakdown and injury. Even though the wrist is not the same weight bearing joint that the ankle is, the situation still applies and can rear its ugly head if not addressed.

In order to fix elbow pain once and for all you need to really start focusing on improving the stability of the shoulder and wrist joints while increasing the strength of the forearms. This can actually be achieved in one simple exercise sequence that anyone can do regardless of their ability level in the gym. All it takes is a bar to hang onto and position your body below with your feet on the floor.

It starts by setting the bar at about chest height and getting behind it. Grasp the bar with two hands to get yourself in a slightly reclined position with your feet flat on the floor. With your shoulders completely level, squared up and parallel to the bar, place one of your hands in the middle of the bar and release the other. From here, work hard to prevent your torso from dropping even a millimeter to the side of the released hand. That is what your body will want to do, especially if you are lacking stability through the wrist and or shoulder on that side.

See if you can hold this for up to one minute without moving. If you can, you will move onto the next progression but not before testing the other arm and making sure that your strength is symmetrical. If so, then you now want to widen your grip so that the hand that holds the bar is now more in line with your shoulder than the center of the bar. This just makes the challenge of keeping your torso parallel that much more difficult.

If you can do these again then you’d want to move onto the more difficult version of the challenge by getting your bar lower under the bar and more subjected to the force of gravity as a result. Same thing goes for the hand position. Start with one in the center and then move them to the outside. Finally, if you want to turn this into more of a dynamic challenge for your elbow pain and start to fix it once and for all, do the hand swap shown at the end of the video.

All in all, the key to fixing elbow pain lies in the shoulder and wrist/forearms. If you are lacking strength and stability in the shoulder or wrist as well as the surrounding muscles then you can almost guarantee that you will likely see the end result of that issue wind up causing pain in the elbows. This can be fixed. Simply add this one exercise to your routine about 3-5 times per week at the level of challenge that is appropriate for your given state.

For a complete program where we overlook none of the important details of training, head to and get the ATHLEAN-X Training System. Start using the same workouts used by today’s top athletes and start looking and feeling like an athlete in no time.

For more videos on how to fix anterior pelvic tilt and how to get rid of shoulder pain from working out, be sure to subscribe to our channel here on youtube at


ATHLEAN-X™ says:

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

shaulbd21 says:

Not a huge fan of Jeff but I got to give him credit for this one. been suffering for almost a month. did this exercise in warmup for 3 days and already got a lot better.
2 weeks since I started it and the pain is 99% gone.

Thank you Jeff!

José Miguel says:

my elbow pain goes away after like 3 days- 4 days i try to go back into working out but it keeps coming back, what should i do?

marek bilek says:

Thanks a lot definetly works i had pain for weeks could not lift things after 3 days of doing this pain gone 😉

Geo A says:

Unbelievable Jeff! You saved my hand! I never wrote any comment but you deserve it ! You fixed my problem in only one session!! I used to have a huge pain in my left inner elbow part (I couldn’t do any curl comfortably for almost 7 months, always in pain), i saw this video and was so skeptical (never seen your channel), I tried it since im not going to lose anything (i tried Ice/ heat/ nsaids/ other physical therapy movement) , i tried resting my arms and biceps for good 2 weeks! With no improvement. This video solved my pain in only one session i felt the difference instantly !! I end up doing 3 sessions , god bless you Jeff!

Brad Mclean says:

Thank you! – I'll start that 2morrow

Anthony Johnson says:

Try this with the bar in your closet! I have been dealing with golfers elbow for about a year now with constant pain and numbness. I've been doing this exercise for the past few days and today I have no numbness. I am very hopeful that this will work 🙏

Chrs P says:

I been trying for 6 months to get to point where I can hang with one arm and still impossible. I been hanging with two arms and cant transition.

Wattie Silbery says:

Wtf had elbow pain for 4 weeks to the point I couldn’t do bench press because of pain.. did this activity for 3 sets and it went immediately.. my mannn thanks✊✊✊

Theodore Mason says:

The problem in your foot isn't in your foot, it's in your nose.

Xave Ryan says:

This is too funny…I'm actually suffering from this exact problem right now. Cant wait to do these exercises tomorrow in the gym. Great info Jeff. Thanks so much for the great vids.

I-DON P-I says:

Finally someone who knows what their talking about, I can feel a difference even without the bar!!

Bill says:

Stay natural and stay alive

Ravi Prasannakumar says:

After doing these stretches can I do workout at gym??? Please give me solution

Ravi Prasannakumar says:

I’ve a lateral epicondylitis pain can I do workout at gym ???? Sir give me the solution

Alan Chan says:

Thanks Jeff from a guy in his 50's who started with weights 2 months back. I had a pinch in the outside of an elbow and did the usual rest and ice routine for 2 days. Didn't feel any improvement till I stumbled across your video. I did it twice with the beginner grip and a few reps in a 3 day period. It's really great and my elbow doesn't feel any pain nor ache and I'm planning to resume training tomorrow. Many thanks again!

Craig Sites says:

My 12 yo son plays baseball and has recovered from slight labrum issues but with occasional flare ups and occasional elbow discomfort. We have done a ton of baseball type rehab , recovery, mobility and strength. This exercise did not cross my mind and am wondering if this would be beneficial to a skinny 12 yo baseball player?

LaurAgony says:

Thank you… for the sholder exercise regarding the cracking noise and pain as well.

Luis Flores says:

How do you work your knee pain plus how do you improve your hips and ankles. I also need to know how to help my older sister whom is 76 years old.

Write a comment


Prevent Falls Neuro-Balance Therapy