Resisted unilateral elbow flexion combo (biceps brachii, brachioradialis, brachialis) – isometric hold (Elbow flexion series with band - 1) Biceps brachii 2) Brachioradialis 3) Brachialis, 90° isometric (bilateral), standing)

Stand up straight with one end of a resistance band placed firmly under your foot.

Hold the other end of the tensioned band in your affected hand with your palm facing forwards.
Keeping your arm by your side, slowly bend your elbow, pulling against the resistance of the band.
Stop this movement when your elbow is at 90 degrees.
Aim to hold this position for the instructed amount of time.
Control the movement as you lower your arm back down to the start position.
Next, turn your palm to face inward towards your thigh, and repeat.
Finally, turn your palm to face backward, and repeat.
Control the movement as you lower your arm back down to your side.
Pause, and then repeat this sequence.