Fixing Tennis Elbow: Exercises That Work

Tennis elbow isn’t just for tennis players. If you've felt a nagging pain on the outside of your elbow that flares up when gripping, lifting, or twisting, you might be dealing with it too. The good news? You don’t have to live with it. With the right approach, you can manage and even fix tennis elbow with strength-focused rehab exercises — and the TAT Wrist Bar is a game-changer in this process.

What Is Tennis Elbow?

Tennis elbow, or lateral epicondylitis, is irritation or tiny tears in the tendons that attach to the outside of your elbow. It usually develops from repetitive stress — think gym training, DIY work, typing, or lifting kids/groceries. It’s a wear-and-tear injury that needs more than just rest to fully recover.

Why Strength Training Matters

Rest might ease the pain short-term, but it doesn’t fix the root cause. Rehab for tennis elbow should focus on progressively strengthening the forearm muscles, especially the wrist extensors. This builds tendon resilience, supports recovery, and helps prevent flare-ups.

That’s where the TAT Wrist Bar comes in.

Best Exercises to Help Fix or Prevent Tennis Elbow

1. Reverse Wrist Curls with the TAT Wrist Bar

This move directly targets the forearm extensors, the muscle group most affected by tennis elbow.

• Sit down and hold the TAT Wrist Bar with an overhand grip.

• Rest your forearms on your thighs or a bench, palms facing down.

• Slowly lift the bar by extending your wrists, then lower under control.

3 sets of 12–15 reps, focusing on slow, controlled movement.

2. Eccentric Wrist Extensions (with the TAT Wrist Bar)

Eccentric training (the lowering phase of an exercise) is key for tendon repair.

• Use your other hand to help lift the bar up.

• Slowly lower it down with the affected arm over 3–4 seconds.

3 sets of 8–10 reps, 3–4 times a week. Start light and increase resistance gradually.

3. Supination/Pronation Rotations

These help strengthen the forearm rotators, giving your elbow and wrist more support.

• Hold the TAT Wrist Bar vertically, like a hammer.

• Rotate from palm-up to palm-down, moving through full range slowly.

2–3 sets of 10–12 reps each way.

Bonus Tips for Managing Tennis Elbow

• Don’t push through sharp pain. Mild discomfort is OK, but avoid exercises that cause a flare-up.

• Ice after exercise if symptoms spike.

• Focus on quality movement over heavy loading. Let your tendons adapt.

Final Thoughts

Tennis elbow is common, but with the right tools and consistent work, it’s very treatable. By adding focused strength exercises like wrist curls, eccentrics, and rotations using the TAT Wrist Bar, you're not just managing pain — you're building long-term durability.

Whether you're recovering from tennis elbow or want to bulletproof your elbows against it, the TAT Wrist Bar is one of the simplest and most effective tools to get started.

Train smart. Move pain-free.