Inner elbow pain, also known as Medial Epicondylitis or Golfer’s Elbow, is a common issue for lifters. This pain often arises during pressing and pulling movements like bench presses, pull-ups, heavy lat pulldowns, or even from holding a low-bar squat position.
This condition typically results from overuse or strain of the forearm muscles and tendons that attach to the inside of the elbow. Addressing this pain early with targeted exercises can help you continue lifting pain-free.
Common Causes of Inner Elbow Pain in Lifters
Bench Pressing: Excessive strain from pressing movements, especially with improper grip width.
Pull-Ups/Lat Pulldowns: Overuse of forearm flexors during heavy pulling exercises.
Low-Bar Squatting: Strain from extreme wrist and elbow positioning under the barbell.
Poor Grip Strength or Imbalance: Weak forearm muscles failing to stabilize the elbow joint.
Effective Exercise to Relieve Inner Elbow Pain
Forearm Pronation Band Exercise (Targeted Tendon Loading):
This simple exercise strengthens the forearm muscles and tendons responsible for stabilizing the elbow.
How to Perform:
Anchor a resistance band to a squat rack or sturdy object.
Hold the end of the band with your palm facing up and your elbow bent at 90 degrees.
Rotate your fist outward slowly against the resistance of the band (this is forearm pronation).
Return to the starting position with control.
Perform 2–3 sets of 12–15 reps per arm.
What to Expect:
You should feel gentle tension on the inner part of your elbow (the common area of pain).
This exercise loads the tendon gradually, helping to strengthen and heal the affected area.
Additional Tips for Managing Elbow Pain
Modify Grip Width: Adjust your grip on the bar during pressing or pulling movements to reduce strain.
Reduce Load and Volume: Temporarily lower the intensity or frequency of aggravating exercises.
Warm-Up Properly: Incorporate forearm and wrist mobility drills before lifting.
Use Straps or Sleeves: Lifting straps can reduce grip strain during pulling exercises, and elbow sleeves may provide warmth and support.
When to Seek Professional Help
If your elbow pain persists or worsens despite these exercises and modifications, consult a physical therapist or healthcare professional for a tailored treatment plan.