elbow
Tennis elbow and golfer's elbow are tendon adaptations to repeat stress — they need modified loading, not rest. RepRoute biases toward neutral-grip, supinated, and isometric work that lets the tendon remodel under tolerable load.
Straight-bar barbell curls, kipping pull-ups, and high-rep gripping work are the usual aggravators.
Swaps include hammer curls, neutral-grip rows, paused dead-hangs for isometric loading, and reverse curls — known to help tendon remodelling.
Heavy slow-tempo work on the affected side is generally encouraged once acute irritation settles.
biceps · forearms
biceps · forearms
back · lats
back · lats
Lateral pain (outside of elbow) is tennis elbow; medial (inside) is golfer's elbow. RepRoute treats them similarly — both prefer neutral grip and slow tempo.
Yes, just with neutral or supinated grips. Pronated kipping work is the worst offender; chest-supported rows and lat pulldowns with neutral handles are usually fine.
Tendinopathies can take 8-12 weeks to fully resolve under load. RepRoute doesn't give a timeline — it just stays adapted until you remove the flag.
Free plan, no credit card. Flag the injury in onboarding and the adaptation runs immediately.
