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Elbow tendon isometric holds

3 holds of 30 s per arm palm down, then 3 palm up, with a light dumbbell, 30 s rest. No movement.

Strength
Stability
9 min
Low intensity
Low injury risk
Dumbbell, Timer

How to do it

Isometric holds load the elbow tendons without moving them, the gentlest way to keep them used to work. Rest your forearm on your thigh or a table with the hand past the edge, holding a light dumbbell. Palm down, lift the back of the hand slightly and hold still for 30 seconds; that's the wrist extensors, the outer-elbow side. Switch arms, and repeat for 3 holds. Then turn the palm up and hold the wrist slightly curled for 3 more holds per arm; that's the flexors, the inner elbow. Rest 30 seconds between holds. The weight should feel like work, not pain; anything past a mild 3 out of 10 ache means go lighter.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Elbow tendon isometric holds

0:00 / 9:05

Ready

9:05

6 rounds

3 holds of 30 s per arm palm down, then 3 palm up, with a light dumbbell, 30 s rest. No movement.

6
rounds
30s
work per side
5s
switch
30s
rest
9:05
total

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Who it's for

Climbers with an elbow that grumbles on the inside or the outside, and anyone who wants a gentle way to keep the forearm tendons used to work. It's the easiest step before slow lowering work. It keeps the tendon loaded on a sore week, but don't expect it to fix a problem on its own.

Common mistakes

  • Moving the wrist. Hold still. Once the hand starts lifting and lowering, it's a different exercise.
  • Going too heavy. A light dumbbell. If the ache goes past a mild 3 out of 10, go lighter.
  • Letting the forearm lift off the support. Keep it resting so the load stays on the wrist and elbow tendons.
  • Only doing the sore side. Do both positions on both arms, even if only one elbow hurts.

How to progress

A slightly heavier dumbbell once the holds feel easy and pain-free. When that's comfortable, move on to slow lowering exercises for the same muscles. If the pain isn't settling, see a physio.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.

  • Power Explosive moves, momentum and coordination.

  • Power Endurance Keep your power through one hard move after another.

  • Endurance Climb longer before you pump out, by moving efficiently.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.

  • Deload Train less, let your fingers recover, keep moving.