Supination with a Dumbbell
Just like its name, this workout engages the supinator muscle – a large muscle located in the forearm and attaches to the elbow. This muscle is responsible for the ability to turn the palm upward, a movement that causes the tennis elbow.
This exercise requires two pieces of equipment namely; a chair and a lightweight dumbbell, preferably two pounds. Do not use a heavyweight dumbbell, as it can worsen your condition.
Steps:
- Take a seat on a chair and hold your dumbbell vertically in your hand, while placing your elbow on your knee.
- Allow the weight of the dumbbell to guide you in rotating the arm outward, with your palm facing up.
- Keep the dumbbell in your hand and rotate towards the other direction, with your palm facing downward.
- Repeat the entire course twenty times on the affected arm.
For better results, ensure that you’re doing the proper form by only engaging your lower arm. Try to keep your upper arm and elbow still.