Top 5 Resistance Band Exercises for Golfer’s Elbow

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Joint pain can be a real pain in the neck or, in this case, the elbow. Have you ever heard of something called Golfer’s Elbow? It’s when your elbow hurts on the inside because the muscles that help you bend your wrist and fingers are inflamed. 

Anyone can get it, not just golfers! You could be at risk even if you use your hands a lot for work or hobbies. But don’t worry, we’re going to talk about what causes it and how to get rid of it. So, please grab a cup of tea (or whatever you like), and let’s get started.

What Is It, And How Does It Occur? 

Golfer’s elbow is a type of tendonitis, which means your tendons (the stuff that connects your muscles to your bones) are swollen. Specifically, the tendons that connect your forearm muscles to your elbow are affected. 

If you do a lot of things that involve gripping or twisting, like painting or typing, you could develop Golfer’s Elbow. Even if you don’t play golf!

Who Is At Risk Of Developing Golfer’s Elbow?

Anyone who uses their forearm muscles a lot can be at risk of developing a Golfer’s Elbow. If you’re over 60 or have a job that involves a lot of gripping or twisting, like being a plumber or a painter, you might be at a higher risk.

How Does It Impact The Body, And What Are The Symptoms?

Golfer’s elbow can cause pain and tenderness on the inside of your elbow. You might feel pain when you grip something or twist your arm. 

The pain can start mild but worsen over time, and it can even affect your ability to use your hand. You might also notice your elbow or forearm is swollen or stiff.

Tennis Elbow Vs. Golfer’s Elbow – What’s The Difference? 

Tennis Elbow and Golfer’s Elbow are two different types of tendonitis. Tennis Elbow is when the tendons on the outside of your elbow are swollen, while Golfer’s Elbow is when the tendons on the inside are affected. But the treatment for both is similar.

Exercises to Improve Golfer’s Elbow 

Resistance band exercises can be a great way to help alleviate symptoms of Golfer’s Elbow. These exercises work to strengthen the forearm muscles and tendons, which can help reduce the strain on the affected area.

1. Wrist Lifts

Golfer's Elbow exercise: wrist lifts
Golfer's Elbow exercise: wrist lifts 2
  • Sit in a chair with a soup can in your hand with your palm facing down, and put your elbow on the arm of a chair (your knee) comfortably.
  • Keep your palm facing down, and lift your wrist toward your body by curling it. Slowly return to the starting position (this is the most important part of the exercise).
  • Isolate the motion to the wrist, leaving the remainder of the arm still. If this is too hard, perform the movement without any weight first. Repeat 10 times.

2. Wrist Curls

Wrist Curls step 1
Wrist Curls step 2
  • Sit in the same position as above. Hold your palm face up, and lift your wrist toward your body by curling it. Slowly return to the starting position.
  • Remember to isolate the wrist as you did with the wrist lifts exercise. Repeat 10 times.

3. Rows

Rows step 1
Rows step 2
  • Hold on to the ends of a resistance band (light, medium or heavy), which you can attach to a door knob.
  • Begin with the arms elevated in front of you to shoulder height and the palms facing each other.
  • Step back far enough that the resistance bend has a little tension.
  • Pull back on the band by bending the elbows and swinging the arms back next to you. Make sure to squeeze the shoulder blades together.
  • Hold for 2 seconds, then return to your starting position.
  • Repeat 10-15 repetitions for 2-3 sets.

4. Bicep Curls

Bicep Curls step 1
Bicep Curls step 2
  • Stand with both your feet in the middle of the resistance band, holding one end of the band in one hand.
  • Keep your arms straight and by your sides, with your palms facing forward.
  • Slowly bend your elbow, bringing your hands towards your shoulders while keeping your elbows close to your sides.
  • Hold a moment, then slowly straighten your arms to return to the starting position.
  • Repeat the movement for 10 repetitions, then switch to the other arm.
  • Aim for 3 sets of this exercise.

5. Tricep Extensions

Tricep Extensions step 1
Tricep Extensions step 2
  • Stand in the middle of the band with one foot, holding the other end of the band with both hands.
  • Extend your arms straight up above your head.
  • Lower the band behind your head, bending at the elbow and keeping your elbows pointing forward.
  • Extend your arms back up, straightening your elbows.
  • Repeat the movement for 10 repetitions, then switch to the other arm.
  • Aim for 3 sets of this exercise.


If you do develop Golfer’s Elbow, don’t worry. Don’t let the Golfer’s Elbow get you down! Remember to warm up, use proper technique, and take breaks when doing repetitive tasks. With some rest, exercise, and a positive attitude, you can get back to doing the things you love in no time.

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)

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