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Supine elbow flexion extension with dumbbell

Exercise is good for the arms, improving the range of motion, and mobilizing the elbow.


Step 1 – Start by lying on your back with your arm resting on a towel and your elbow bent at 90. Hold a light dumbbell in your hand. When holding a dumbbell, your palm should be facing toward the body. The towel should be just above your elbow.


Step 2 – Relax your arm toward the ground, letting your elbow straighten slowly, and hold for 5 seconds. Make sure to keep your arm relaxed and do not stretch through pain.


Step 3 – Contract your biceps to bend your elbow and bring your arm back to
starting position.

  • Repeat 10-12 times
  • 3 sets in a row
  • Once-daily
  • 5 days a week
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Wisler Saint-Vil, MD

Sports Medicine Physician
Marietta Memorial Sports Medicine
department medical director

Artículos: 711

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