Eccentric Exercise For Tennis Elbow
Eccentric Exercise For Tennis Elbow
A gold-standard eccentric wrist extensor drill for lateral elbow pain (tennis elbow) that loads the tendon with slow, controlled lowering to rebuild tolerance and strength.
Muscles Targeted
Wrist extensors (ECRB/ECRL), forearm extensor group, grip muscles.
Key Benefits
- Builds tendon tolerance with slow lowering
- Improves strength for gripping and lifting
- Easy to do at home with minimal equipment
- Simple progression by weight and tempo
Equipment Needed
Light dumbbell (or soup can/water bottle) and a table/bench for forearm support.
How to Perform the Eccentric Wrist Extension
- Rest your forearm on a table with your wrist hanging off the edge.
- Use your other hand to help lift the weight up.
- Slowly lower the weight down using the working wrist (3–10 seconds).
- Keep the movement smooth—no bouncing at the bottom.
- Repeat for reps, then switch sides if needed.
Programming Options
- 2–4 sets of 10–15 reps
- Lowering tempo: 3–10 seconds
- Perform 3–6 days/week depending on tolerance
Why This Variation Works
Eccentrics load the tendon in a controlled way, which helps rebuild capacity for gripping, typing, lifting, and sport demands over time.
When to Use It
Great during tennis elbow rehab, or as a forearm strength builder when gripping or lifting irritates the outside of the elbow.
Frequently Asked Questions
Should this hurt?
Mild discomfort (especially during the lowering) can be normal. Sharp pain means reduce the load, shorten the range, or stop.
How heavy should I go?
Start light enough to control a slow lowering for every rep. Increase weight gradually only if symptoms stay calm.
How slow should the lowering be?
Aim for 3–5 seconds at first. If you tolerate it well, you can progress toward slower negatives.