Climbing Injury Prevention – Triceps Tendinopathy

Triceps Tendinopathy Rehabilitation Program Climbing


The upper arm is made up of elbow flexors and extensors. The elbow flexors (biceps) bend your arm while the elbow extensors (triceps) straighten your arm. When you climb, you are constantly pulling and overworking the biceps muscles in the front of your arms. Over time, the biceps muscles overdevelop and the opposing triceps muscles become weak, creating an imbalance. This imbalance can lead to overuse and micro-tears in the triceps muscle group. You should be aware of dangerous movements that can increase the stress on the triceps and eventually lead to pain and injury. These movements include the repetitive use of gastons, mantles and the act of pulling a thick rope through a belay device.


A. Start in a kneeling position on the ground. Wrap the resistance band around one hand. Reach your arm overhead and to the side. Grasp the opposite end of the band and straighten your arm.
B. Slowly bend your lower elbow until your hand reaches your chest. Make sure to keep your lower arm aligned with your upper arm.

Jstar triceps exercise image A

Jstar triceps exercise image B

What It Does

Builds eccentric strength in the triceps muscle and tendon. The opposite arm reaching in the air mirrors reaching for a climbing hold while the bent-knee position with the hip forward mirrors bringing your center of mass close to the climbing wall.


3 sets of 10 repetitions once per day.

Learn More About Rock Climbing Injuries

Looking for more information on preventing and rehabilitating climbing injuries? Check out the book “Climb Injury-Free” and the “Rock Rehab Videos”

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