How to Strengthen Elbows (FIXED): For Injury Prevention and Bigger, Stronger Arms

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In this video, I discuss various methods you can use to strengthen elbows, prevent injury, and hopefully accelerate recovery. Elbows are a common pain-point for many people, which is often due to imbalances and lifestyle habits.
Building stronger elbows will help prevent injuries such as torn biceps and tennis elbow. It can also improve your deadlift, build bigger biceps, and unlock awesome
To strengthen elbows, you must first consider the joints on either side: the wrists and the shoulders. Elbow pain is often due to an imbalance between the wrist flexors and extensors. It can also be caused by weak shoulders that don't protect against impacts on the elbows.
This video explains everything in more detail and provides some actionable tips and methods you can use to strengthen your own elbows!
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[@TheBioneer]

Sorry for the reupload everyone! Especially to all those who commented the first time round (appreciated!). There was a stupid error in the first one - triceps don’t slow down the punch that would be biceps! It was just too embarrassing to leave and don’t know how I didn’t notice while editing?? Painful reuploading but hopefully the YT algorithm will be kind! Better to have an accurate video, either way. Thanks guys 😁 And thanks to the commenter who mentioned it!

[@Thomas-bq2se]

You wholesome human

[@RK-rb2jr]

No problem man can you do a video on psychedelics and the different effects on the brain in comparison to for example meditation?😄

[@Okiijiida]

Honestly man I thought it was biceps so strongly that I assumed you said biceps the first time

[@theonetrueshibe9567]

I follow this channel almost since the beginning, that was the first mistake I have seen. Good job man!

[@ukguy]

You could have just added a note or something but we appreciate the hard work!

[@MasterLukeRobinson]

"so, it turns out you guys are pretty injured" - that got me straight away 😂👌

[@ScEscapism]

I use to be with my elbows, i found it funny how he straight shot at me haha

[@kingmasterlord]

i mean seriously, i dont know anyone that doesn't have some sort of medical issue they cant afford to be seen about.

[@theonetrueshibe9567]

Now that clears it out, here is my joke from the original video: my tendons tingle whenever a bioneer video is uploaded. Ah it already feels old.

[@TheBioneer]

Haha I, for one, am very glad it made the transition!

[@winsleydorce1747]

This person is genuinely my favorite fitness youtuber, all his information is always concise

[@TheBioneer]

Thank you! 😁

[@timmythistle6615]

I trust him.

[@erenjeager5290]

Really deserves more subs honestly but if there’s one thing I gotta do before I leave this earth, it’s meeting Bioneer in person and learning everything he knows about fitness

[@datadavis]

Plus legit superhero body

[@shonenspiritbeast1563]

The Bioneer is truly a gift from the heavens.

[@thestoik5440]

We are here for you to make algorithm comments.

[@TheBioneer]

Thank you kindly! It is very much appreciated!

[@seamenow5108]

All the comments for the bioneer!

[@DarkPeter]

reply for algorithm

[@swiftbiscuit8624]

That’s a hell of a nice back

[@catcat4697]

It was at this moment that i realized the fitness community is slowly evolving into a k-pop like fandom, we're deliberately pushing engagement so videos get more views. And if you say something stupid regarding fitness there are people that will make videos scientifically proving you wrong, which is basically the civilized way of cancelling people. I'm seeing parallels and I can't say I'm against it, i hope the algorithm cares about my comment

[@fernandosulantay]

What i have learn in this channel is: your body is made to move in every possible direction, just dont be so square while working out, and have fun trying different excercises ^^

[@erenjeager5290]

I thought I was crazy lol. I was like “did he even upload what I’m sure I saw?”

[@TheBioneer]

Haha! You saw what you thought you saw!

[@arigato-thx8249]

I had literally been trying to figure out how I could go about “bulletproofing my Elbows” these last like 2 weeks and this video just pops up out of nowhere in my feed. Fuckin amazing 😂

[@curiousScientistAndEducator]

I feel like you know the knee over toe guy xD

[@arigato-thx8249]

@@curiousScientistAndEducator oh I for sure do

[@bebbone81]

no magic, it's just tracking activity...

[@user-nh7vp8uk6m]

0:00 Intro 1:10 Elbow pain causes 3:57 Prevention/rehab exercises

[@paulelverstone8677]

Outstanding timing with this content. Just started suffering from tendinitis and all the online advice seems to be just to rest... *thumbsup*

[@TheBioneer]

Good luck with it! Hope it improves quickly 💪🏻

[@NanocDark99]

Isnt this video how to prevent it? If you already suffer from it should you not just rest?

[@emerr64]

@@NanocDark99 rest if its a recent injury but if its been with you for lets say months then simple rest will just make your tendons weaker overtime, so you have to train them if you want to workout again so you prevent the injury

[@SuperiorAutocraft]

The last time I caught a video this early my elbow didn't hurt.

[@pareak]

You make the videos that everyone who is interested in sport needs to see

[@blaxican]

I wish your videos like these came out over 10 years ago. I used to train weights and muay thai, then suffered neck and shoulder injuries. I stopped training altogether and just never went back.

[@TheBioneer]

Sorry to hear that! It’s never too late 💪🏻

[@wesleyangel777]

Its a slow journey but it's never too late to start improving. Anything is better than nothing. Enjoy the journey, fellow bioneer!

[@ienjoyapples]

I finally got rid of my chronic golfer's elbow completely by focusing on compound movents like pull ups only (no bicep curls) and taking a full week off from intense training every 4 weeks or so. After suffering over a year, it took me about 3 months to heal doing this. I still made gains in my arms and now I can do a shit ton of pull ups.

[@tripledot6758]

Anabolic Ra's al Ghul, uploading faster than last time.

[@tjr3652]

Your channel is like an athlete archive! I'm very glad I've found it, thanks for all the effort you put in - here's a comment for the algorithm gods.

[@rodiculous9464]

I have always thought of calisthenics and bodyweight workouts as something you do when you don't have access to a gym with weights, but you are definitely turning me around, especially with the joint health type content, excellent work 👍

[@edijemini7787]

i absolutly love your videos. You are my favorite peron on youtube. I honestly can't even explain how much i love your content.

[@soubanjaved5654]

Sir, I've been following you for some months. I try to follow in your footsteps. I want to be your disciple. Whenever workouts get tough, I just think what would 'The Bioneer" do at this point and suddenly, I feel my movements become more fluid. I am a guy with ADHD who seeks novelty and your videos are just perfect. Working crosses modally and especially the 'brain plasticity, the topic you introduced. It's just so fascinating (In the case of Fascia, "Fascia-nating"). I just want to thank you for your commitment to this marvellous channel. Your videos are like therapy for a guy with ADHD. I have brought your books and am currently doing the ebook workouts. They were very tough at first but I am gradually getting a hold of them. I also try to use this knowledge for the benefit of others around me. Utmost and sincere respect from Pakistan! Regards, Your humble follower

[@wesleyangel777]

That's great and congratulations on all of your progress! Remember, regress what you need to fit your current fitness level, if you need to, so you don't get caught up in the goal and not the journey. Goals are great but if you get injured, it gets further away. However, you know you better than I do and you do what you have got to do. Somethings we will be stronger than others, so remember to fit what you need for your fitness level. Again, congratulations on your progress and enjoy your journey!

[@kylereece1979]

Awesome words, there! And I agree with everything you said. The Bioneer has been a huge benefit to me over the last several months. After a bodyweight workout in the local park, I love to sit after it and absorb his new book to train the brain by his chapters on interception and just keep the good mood from the training going with the reading of his book in general. Im delighted to see The Bioneer gather more momentum online as he is the best out there!

[@lostmemories4894]

When I have an injury I always know you have the solution. Every time.

[@bellyanchor138]

"Broke my wrist in 13 pieces pretending to be Jakie Chan" Well I mean........

[@matthewgibbs6961]

You should do a Tarzan training video. I know he doesn't work out in the traditional sense, but I think he has several important strengths that would make a good video. He has crazy upper body strength, endurance, and reflexes. p.s. love your channel.

[@jcmick8430]

Doesnt he cover "primal" workouts?

[@ViaExsanguinate]

Dude! He just launched a Tarzan one, check it out

[@matthewgibbs6961]

@@ViaExsanguinate I'll check it out right now

[@jimwinterink885]

Hi Adam, Could you make a video about Zorro’s training? He had to be strong, quick, stealthy and an excellent swordsman. Apart from his physical training, he was very well educated, smart and charming. I would absolutely love to see that!!

[@jashardwallington]

But has terrible sense of direction 😂😂😂 hes a legend thou

[@jimwinterink885]

Are you talking about the anime character? I meant the Zorro played by Guy Williams, Duncan Regehr and Antonio Banderas

[@harisjaved994]

Jaxy had made a video on this topic.

[@jimwinterink885]

@@harisjaved994 Yeah but that’s about the anime character. I would love to see one about the real Zorro

[@joecoolmccall]

O! Good pick...

[@IamHardson]

As a Junior Biomedical Engineer student, I love your videos because you have a pretty straight forward way of explaining anything and I've been able to study for test just from your videos. As a volleyball player, I can get the most out of this videos; for every question I've had regarding training, you have a video for it. Thank you so much. Cheers

[@johnvetter1849]

Doing an episode on shoulders would be very nice

[@dare2liv_nlove]

Seconded! :)

[@WillianFardin]

It's absolutely impressive how much knowledge and useful information you are able to condense in a single short video.

[@noahito6497]

Thanks so much! I’m an armwrestler and a huge fan of the channel. This is exactly the video I was waiting for

[@aaronpapke9763]

So much more content like this is needed. Thankyou Boineer, for all you do!

[@Lemaforthewin]

Cheers for this! looking forward to receiving your book. You've been an immense help in my overall training and training attitude.

[@DerMberger]

Jeez. The quality of information, footage and general production is crazy high. Great job Bioneer!

[@RichieBrownAnAdventurer]

I honestly believe you are the best and most practical PT on KZbin, please keep em coming!

[@audie6348]

Thank you So Much Bio! You have allowed me to really upgrade my overall performance, you're vids are a work of beauty imo.

[@tvshapur]

The quality and depth of your content are absolutely impressive

[@m.sakai_yt]

Despite my lack of equipment to seeking strength. I always thank you Bioneer for great exercises and videos like this. Have a good days to you.

[@gregcole6996]

That’s the most polished fitness video I’ve ever seen on You Tube. Excellent.

[@hashiramasenju5001]

Absolutely love your videos! So different and so informative, unlike so many others. Thank you Bioneer

[@wickedwitchofthewest1614]

Love your channel and loving your book Functional Training and Beyond so far! Keep the amazing content coming!

[@williamdalley736]

Keep it up Adam! Love all this injury prevention work, I think these things should be the basis for strength and sports training. Everyone gets injured eventually!

[@ukguy]

I have suffered from golfers elbow a few times so this is really helpful.

[@Tomara710]

The best elbow video that I have seen, I've had a bad elbow injury and nobody could help. Thanks for all the anatomical information and the exercises.

[@alexprice38]

Your videos never disappoint man, thanks for years of quality content!

[@DarkTypeWriter]

Always informative. Brief. Clear. Concise. And Useful.

[@anubhavvyas3219]

I was looking to go for a bicep focused building phase. Its amazing that you put this video out today.

[@timothyharrison8177]

This video was so needed, thanks Adam!

[@LukeWit]

I’ve watched a lot of elbow pain videos and so far this is the best one I’ve seen so far.

[@hamothemagnif8529]

The music was a great addition here. Good sound, good volume

[@martinlazarini2653]

Wait, he didn’t mention fascia, imposible:0

[@TheBioneer]

😂😂 There was probably opportunity here, too!

[@sionhughes4445]

Ridiculously interesting and informative as usual, forgot I was watching an elbow training video for a while as the information was so comprehensive but nicely pulled back into the main topic at just the right point. Another cracking effort and most inspiring to keep on improving my training, thanks.

[@ZaediusRA1000]

I loved your video Adam, and I'm very VERY eagerly waiting for your ankle video!

[@jamesmunroe6558]

This is *exactly* the video I needed right now. Thank you!!

[@jesse7912]

The timing of this video couldn't have been better. Thanks!

[@jamesfish3649]

Exactly what I was looking for. Thanks for video and it’s content.

[@UghIHateTheseThings]

Your videos are an automatic way to make my day instantly a good one

[@immanuela209]

4:40 Good lord that vascularity. The epitome of gains 😳

[@centralparkjoe1290]

Another fantastic episode. Thank you for this!

[@ericc.3464]

Awesome video, sir! You are the best one out there now for thinking outside of the box while linking it back to digestible science. Keep that going!

[@christopherqueen3194]

I learn so much from your videos. This knowledge has contributed to improving my life a lot. Thank you.

[@sketchypencil1149]

This has aided me tremendously, thank you

[@sicallacsamuel5849]

Great video with important informations to me !! Thanks a lot, will get your book soon 👊

[@daumantasevseicikas9701]

Keep up a great work!!! Big fan of you, much love to the community!

[@jimspelman8538]

Perfect timing. I just got my climbing rope yesterday. Starting slow and easy with focus on stretching. And now I am going to incorporate some of these elbow strengthening exercises in a proactive way. I am 54 and I know I need to be careful. Thanks!

[@DeepEndDiving]

This is just want I needed. I deal with a lot of elbow so thank you so much! As always, fantastic vid

[@ronaldcoleman9455]

Great video! The information is very useful and is something I am going to use. Thanks for sharing your video.

[@finlaynixon2531]

Great video as always dude!

[@kobenijpg1323]

Thank you a lot, im currently recovering from an elbow injury and this gives me hope for a good recovery. I wish you the best!

[@wesleyangel777]

Also check out his video on Wolverine Healing. I think that will greatly benefit you in the process of getting back to 100%. You can keyword search it instead of scrolling through the archives, though, if I remember correctly, it should be around 3 years ago, around summer. Get well soon!

[@zacharya1669]

More great information to include into my training, keep up the great work! Love your content

[@markazevedo6991]

Swimmer curls are another wonderful variation Adam! Another awesome research video!🙏🏻

[@sheadoherty7434]

"So, it turns out a lot of you guys are pretty injured". Wow, calling us out right away 😂

[@Jonathan-A.C.]

2:50 Holy fuck, your vascularity here is astounding

[@rubberduckyinc.1162]

Wow, i just came over from knees over toes guy. One thing i find out, when i watch the best youtube fitness gurus online, they always usually mention one another. It's really cool to have finally found reliable info on youtube such as from yourself Sir!

[@seasiderjay5240]

Some great new things to try. thank you a lot mate subscribed

[@MeKnotChu6651]

Thank you so much. I am a landscaper and suffer constantly from sore elbows your tendon strength video and this are definitely going to get watched a few times by me.

[@zavyg9948]

I love all your videos. This one included

[@archieunlmtd3206]

Absolutely love this video and channel in general. Thank you!

[@C0LD_P1ZZA]

Hands down this is one of if not the best places for fitness info on the internet.

[@AverageGabriel]

*gets excited discovering kettle bell halos and takes notes* OMG Thank you!

[@TheBhannah]

Great practical advice , thank you sir !

[@hendrikbrunsveld7782]

I love these videos. Always very informative, keep it up. I have had issues with my left elbow for 15 years. I've off and on changed up how I trained to maybe fix the issue. This video reminded me of some exercises I should be doing regularly and some I'd not thought about. Acupuncture has actually helped relieve added pain when the muscles become tight, when stretching doesn't help.

[@IDislikeCheese]

Another great video. Also, I've got both books, and 10/10 recommend. Quality info, good ideas for exercises, and a fairly fun read to boot.

[@MaingainingIsAPsyOp]

These videos are so great man

[@openworldstudios9859]

This is very useful information, thank you

[@jonoheath4221]

Awesome stuff. Will be adding some bits into routine for prehab. Love the toolkit on your site as well so hard to know decent brands when trying to kit out the batcave

[@heartandreuoquiana8610]

Loved the effort

[@dudeonline911]

I can't believe I missed on this one! Hope you are doing good! I'll get checked by my doctor first, then I'll follow your recommendations! Thanks for the information Bioneer!

[@aaqe92837]

Thanks for the phenomenal information 🙏💯💯

[@vmax1399]

Thank you for your video very much I've been troubled with a weak left elbow for years going to try some of your exercises

[@gabrieljohannson6777]

Mate, you are jacked af! Props for the discipline & dedication that takes. Years. I've had elbow pain in the past & took time to strengthen my forearms as well as take time, religiously, to warm up before any lifting exercise. Any exercise that is regardless of arms, back, legs etc. Love your vids. Respect from Australia. 🇦🇺

[@QuincyKane]

Thanks for another helpful video!

[@6figuregainz856]

Great video to help prevent injury

[@mrcatz9596]

The Bioneer your videos are informative and great as always. i would really love it if you could do a video on rotator cuff strengthening.

[@dimitar2367]

amazing content really helpful !

[@davidpearson8954]

nice one Bud. Good stuff.

[@deooptimomaximo9843]

Awesome. Thanks. My tendons in my hands/fingers/wrists/ elbows and my knees and feet are in so much pain and have been for years. I'll give this a go. Cheers legend

[@abdusqamar9667]

amazing vid as always

[@angelortiz6373]

Thank you for this! I have golfer's elbow from sorting boxes at ups for over a decade so my forearms get over stressed. I will be applying these to my weekly routine.

[@briang7502]

OMG this is perfect timing ty boineer ,I kinda got golfers elbow in MMA class I cant wait to watch this vid

[@GY9944]

Adam your fitness is on such another level whenever I click on one of your videos I'm very envious

[@bitkid1041]

H83R

[@wesleyangel777]

Double comment in the case of algorithm (though I'm not sure if multiple from the same account counts, but just in case...). I think it is a great idea to revisit some prehab/rehab subjects, since it has been awhile from the last ones, and many folks just don't cover them. Also, I'm really digging the 3D graphics and g how you are able to show the areas and ROMs you're discussing as a great visual. I have to admit, being a horror fan, including stuff from Weird Tales, Strange Tales, Tales of Suspense (before my time but still great and ahead of their time!), to now their digital equivalent of r/nosleep, r/creepypasta, and r/letsnotmeet, the falling away of the the human body at the end gave my creative mind thrills and chills. Thanks for the information AND inspiration, in more multiple ways!

[@AlvaroLopez1]

Super useful info thank you!