Pull-Up · Elbow
Elbow pain from pull-ups
Pull-ups demand lat, bicep, and grip strength. Shoulder pain may relate to thoracic mobility or rotator cuff weakness. Recovr connects pull-up injuries to targeted elbow recovery exercises — map your exact pain and get a 7-day plan.
Recovr uses pull-up biomechanics to surface exercises for elbow and related muscles — not a one-size-fits-all list.
Full elbow recovery guide →Doorway Biceps Stretch
Use a doorframe to stretch the biceps and anterior shoulder by turning your body away from a fixed hand.
Light Resistance Band Curls
Slow, controlled bicep curls with a light resistance band for gentle strengthening during recovery.
Seated Bicep Stretch
Sit on the floor and place your hands behind you to gently stretch the biceps without standing.
Isometric Bicep Hold
Hold a light weight or band at 90 degrees to maintain bicep strength without full range of motion.
Frequently asked questions
- Elbow pain during pull-ups — golfer's or tennis elbow?
- Inner elbow suggests golfer's elbow; outer suggests tennis elbow. Recovr targets biceps, forearm, and grip based on your map.
- Can I keep pulling with elbow pain?
- Reduce volume and avoid failure sets above 4/10 pain. Recovr substitutes mobility and isometric work.
- Grip width and elbow pain?
- Wide grip increases bicep load. Narrow grip shifts to brachialis. Mark exact pain on Recovr for targeted exercises.
Related elbow guides
General Guidance Only
This app provides general fitness guidance only. Consult a healthcare professional before starting any exercise program.