The Elbow Joint: Strength & Flexibility Exercises

1. Dan Gormley The Elbow Joint:Strength & Flexibility Exercises

2. Biceps Brachii (Long Head) • Action: Supination of the forearm, Flexion of the elbow, Weak flexion of the shoulder joint, Weak abduction of the shoulder joint. • Innervation: Musculocutaneous Nerve • Strength Exercise: Incline Dumbbell Curls, Preacher Curls, Concentration Curls • Flexibility Exercise: Wall Bicep Stretch

3. Biceps Brachii (Short Head) • Action: Supination of the forearm, Flexion of the elbow, Weak flexion of the shoulder joint, Weak abduction of the shoulder joint. • Innervation: MusculocutaneousNerve • Strength Exercise: Incline Dumbbell Curls, Preacher Curls, Concentration Curls • Flexibility Exercise: Wall Bicep Stretch

4. Biceps Brachii

5. Brachialis • Action: Flexion of the elbow • Innervation: Musculocutaneous Nerve • Strength Exercise: Hammer Curls • Flexibility Exercise: Standing Stretch

6. Brachialis

7. Brachioradialis • Action: Flexion of the elbow, Pronation from supination to neutral, Supination from pronation to neutral • Innervation: Radial Nerve • Strength Exercise: Hammer Curls • Flexibility Exercise: Standing Wall Palm Press

8. Brachioradialis

9. Triceps Brachii (Long Head) • Action: Extension of the elbow joint, extension of the shoulder joint, Adduction of the shoulder joint, Horizontal abduction of the shoulder joint • Innervation: Radial Nerve • Strength Exercise: Bench Press, Close Grip, Dips • Flexibility Exercise: Overhead Tricep Stretch, Tricep Side Stretch, Triceps Stretch

10. Triceps Brachii (Lateral/Medial) • Action: Extension of elbow joint • Innervation: Radial Nerve • Strength Exercise: Bench Press, Close Grip, Dips • Flexibility Exercise: Overhead Tricep Stretch, Tricep Side Stretch, Triceps Stretch

11. Triceps Brachii