Place the thumb side of your hand facing forward firmly against a door frame or corner at the level of your hips. Keep the elbow bent to start. Then straighten the elbow and hold for 30 seconds doing 3 sets. The biceps muscle attaches just below the elbow and tightness here can sometimes be a source of pain for this area of the elbow. If you do activities or sports involving repetitive elbow flexion with twisting then this could be a source of pain in your elbow. If you are unsure about your elbow pain or about this exercise please consult your local physiotherapist before continuing.