5 Ways To Do Back Exercises Even If You Have Elbow Pain

Today, lets talk about elbow pain.

Before I get to that, thank you for letting me know how I can help you.

(If you have not let me know, GO HERE, to let me know.)

Today, I have some tips for you from a familiar face at EFI, Jedd Johnson.

Jedd is going to give you 5 tips on how you can exercise your back, even if you have elbow pain.


Rick Kaselj, MS


The exercises I want to show you today will not necessarily show you how to get a bigger back, but more how to continue your back workouts if you are dealing with elbow pain.

Specifically, tennis elbow or golfer’s elbow are injuries that I have dealt with several times in my life.  Now, I do my best to avoid the actions that trigger these injuries or make the conditions worse.

5 Ways To Do Back Exercises Even If You Have Elbow Pain

To watch the video on YouTube, click here.

#1 – Recline Rows to Get Your Back and Elbow Ready

Before moving into any pull up exercises, do a specific warm up for your back and elbows with some recline rows.

Reverse_RowsRecline Rows

These are easy to do and could be set up with a variety of  equipment. They will prepare you and your elbows for a good solid workout. To avoid elbow pain, I rarely do pull ups on a normal pull up bar. Instead, I use the following equipment.

#2 – Use the BackBull

The BackBull hooks over the pull up bar, and the handles allow for a more neutral grip. This is very comfortable for the elbows.

Back_BullsBack Bulls

By switching sides on the pull up bar you can even change from a slightly overhand to a slightly underhand position. Use whatever feels best.

Back_Bulls_-other_side_Back Bulls – Other Side 

#3 – Try the Perfect Pullups

Another excellent piece of equipment is the Perfect Pullups. The handles rotate, allowing your shoulders and elbows to move however they need to while you do pull ups or chin ups.

Perfect_PullsPerfect Pull-ups

#4 – Give Grapple Grips a Go

Grapple grips are made specifically for training the hands for combat athletes. They allow for an inline grip which is more ergonomic for the body. This means it’s going to hurt less when you do your pull ups, and you will probably get more quality reps in.

Grapple GripsGrapple Grips

#5 – Metolius Rock Rings

Another set of handles I recently got are the Metolius Rock Rings. They allow the arms to abduct slightly, making pull ups more comfortable.

Metolius Rock RingsMetolius Rock Rings

This makes a huge difference in how your elbows feel.

If you are dealing with any kind of elbow pain, try these items out.

I have a great program that has helped hundreds of people with their elbow problems, called Fixing Elbow Pain.

Jedd Johnson of DieselCrew.com

Tennis Elbow Pain Solution