Glenn DawsonReset-U Fitness · Owner and CEO of Reset-U Fitness

Tennis Elbow Exercises: Strengthen the Tendon With a Dumbbell

24 Jul 2026 · 1 min

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0:52

In this instructional video, the presenter explains a simple, equipment‑light rehab routine for tennis elbow that focuses on strengthening the extensor tendon rather than just massaging it. The core of the protocol is using a light dumbbell (3–5 lb) to perform slow, controlled wrist flexion and extension movements, lowering the weight over a ~10‑second eccentric phase and repeating until the forearm muscles reach fatigue. After completing the flexion set, the hand is flipped and the same process is repeated for extension, using a “rev‑motorcycle” motion to lift and squeeze the forearm before a controlled descent. Finally, supination and pronation are added: the forearm is rotated outward and inward under control, holding at the end of each rotation, again to fatigue. The presenter advises adjusting frequency (once daily or every other day) and reducing load if pain occurs, emphasizing that consistent, slow‑tempo work will strengthen the tendon and alleviate symptoms.

Chapters

Got tennis elbow? Let's fix it by strengthening the tendon. So you've done all the massage, you've done everything else. You gotta strengthen the tendon. There's two things you wanna focus on is flexion and extension. If one causes pain, lower the frequency, but you're gonna grab a dumbbell, start with a 3 or a 5. You're gonna flex the forearm, hold, squeeze, slowly lower. This is the most important thing. You wanna lower at like a 10-second pace. Once you've done this until fatigue, flip the hand and focus on flexion. You're gonna rev a motorcycle, lift up, squeeze the forearm, hold, and then slowly lower under control. The last thing you wanna add in is supination and pronation. You're gonna hold it at the end, open under control and slow, and close. Do those until fatigue once a day or every other day, and you should strengthen the tendon and feel a lot better.