Eccentric exercises for Elbow are exercises that lengthen the muscles around the elbow joint under tension, usually creating an adaptation that improves performance.
Eccentric Biceps exercise Reverse Curl (active assisted)
Using other hand raise the affected arm, palm down, until elbow is bent to 100 degrees. Turn palm up. Lower slowly for 3-5 seconds
Eccentric Biceps exercise Reverse Curl with resistance band
Raise affected arm, palm down, holding resistance band until elbow is bent to 100 degrees.
Turn palm up Lower slowly 3-5 seconds.
Eccentric Biceps exercise Reverse Curl with weight machine
Quickly lift your hands flexing the elbows to 100 degrees
Lower slowly in 3-5 seconds performing an eccentric biceps contraction
Eccentric triceps exercise Extension Drop
Extend arm quickly slowly bend the elbow
for 3 - 5 sec.
Eccentric triceps exercise Extension Drop with resistance band
Extend arm quickly against resistance of band slowly bend the elbow for 3 - 5 sec.
Eccentric triceps exercise with Push-up
Perform push-up, pushing quickly to extended position. Slowly lower self for 3-5 seconds.
Eccentric Pronation Roll with resistance band
Grasp band, palm upward. Roll hand quickly into palm down position. Slowly release hand for 3-5 seconds until palm is upward.