![]() ![]() The point, of course, being that it’s important to be able to vary the amount of weight / resistance when you have Tennis Elbow: Push Ups, Pull Ups, Chin Ups and Dips are typically “all or nothing” in that you can’t vary the amount of weight (only the repetitions) because it’s normally your full body weight. Whether you warm up first, whether you stop if it hurts or not, how much weight you use, how many sets you do (as stated earlier)…Īnd, finally, which specific exercises you do… Basic Types Or Classes Of Exercise To Avoid All-Or-Nothing Exercises: My take is that it’s still much more important: And the dangers of the chronic extended wrist positionįixing And Avoiding Tennis And Golfer’s Elbow Pain When Working Out.The importance of a “Neutral” wrist position.“When you return to lifting you are better off using dumbbells rather than barbells since you can’t hide the compensations of weakness as easily” – Jeff C. (Except for, say, Lat Pulldowns, which is typically done with a single bar.)įor some more thoughts from a very knowledgeable trainer and Physical Therapist (who also recommends dumbbells when recovering from T.E.) see my G+ post and watch Jeff Cavaliere’s video in it below: I lean in favor of dumbbells and away from the barbell / single bar on a cable. Overall, I think “barbells or dumbbells?” is one of the less important questions and factors, (but still worth considering.) Maybe it’s already overworked compensating for your weaker side! (Something to think about)Ģ – You can also lift more weight with a barbell / bar than you can with dumbbells and that is not a good thing when you have Tennis Elbow. Maybe if your injury is on your weaker side, it will be smart to favor it in the short term, as your injury heals…īut what if your injury is on your stronger side? Is this a good thing when you have Tennis Elbow? The stronger side compensates for the weaker through the bar. Still, I also see the reasoning in NOT having a barbell / fixed bar for a couple of reasons:ġ – You favor your weaker side when using a barbell or fixed bar in both hands on a cable. (And to favor the barbell over dumbbells.) On the other hand, if you’re not doing those Wrist Extensor Muscle-isolating rehab exercises YET and are holding off – (But are still working out doing upper-body strength training) I could see how it might make sense for you to avoid challenging or isolating those muscles for awhile. ![]() WHY would you avoid challenging these same muscles by asking them to stabilize your wrist as you use dumbbells to work other muscles like your Biceps, Triceps or Pecs? If you are already doing ‘Tennis Elbow-Specific’ Rehab Exercises (link to members area – self-help program) that target the Wrist Extensor Muscle Group directly… Perhaps this is correct, but then again, I think it may depend on what stage you are at in your recovery. I see the reasoning in this, as having a dumbbell in each hand (rather that one bar in both hands) to do say, biceps curls, will require the wrist muscles to do more stabilizing and work harder, which apparently is to be avoided in this view. There’s one school of thought that basically says, “Do more multiple-muscle / multi-joint exercises – avoiding too much muscle isolation”Īnd another that says, “favor the barbell over dumbbells.” So be smart and warm up thoroughly with lots of cardio, use less weight (a lot less!) than you normally would, do fewer sets – And STOP if your Tennis Elbow starts hurting significantly! – Now with all of that in mind… Barbells Vs Dumbbells & “Avoiding Muscle Isolation” (It’s not going to matter that much which exercises you do)… Nothing really matters past this point if you ignore these basics. These are not simple questions with easy answers, but if you do decide that it’s a good idea for you to continue doing upper-body strength training exercises, then here are some key considerations in order of importance: ![]() Should you be doing Tennis Elbow-SPECIFIC Exercises now? – What’s the right timing?Īnd what are the goals? – What Are The Goals of Exercise In Tennis Elbow Rehab?Įxercises to avoid if you have Tennis Elbow. Should you be exercising in the first place? – Be sure to watch this video / read this post first:Ĭan you still work out when you have Tennis Elbow? Specific Upper-Body Exercises Should Be Avoidedīefore we can tackle the question of which exercises should be avoided, we should ask ourselves some preliminary questions:
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