This exercise is aiming to improve the strength of the bicep muscle and tendons which are in the front of the upper arm.

In standing, hold the middle point of a broom with your elbow at your side, and bent to 90 degrees. Start with your palm facing upwards towards the sky then rotate your hand over so your palm is now facing towards the floor, whilst keeping your elbow tucked to the side of your torso bent to 90 degree. Return back to the start position.

You can make this exercise easier by moving your hand along the broom and reducing the length which is acting as a weight during the movement, and equally you can make things harder by having more length of the broom moving which will make it heavier.

This exercise not just works the bicep muscle and tendons, but also the forearm muscles as well.

Follow the advice in your rehab programme for the suggested number of reps or duration you need to perform.