The elbow joint possess two types of movement: flexion-extension -- in which you bend and straighten your arm -- and pronation-supination, in which you turn the palm up and down.
You can strengthen your elbows using a range of different exercises and devices. For example, exercise bands, dumbbells, barbells and body-weight exercises.
To strengthen the elbow, work the joint through a full range of motion while doing your exercises with proper technique. If you are experiencing any pain throughout an exercise or the activity doesn’t feel quite right then you should continue on to another exercise or activity. If you are rehabilitating after an elbow injury, remember to start light and then increase the intensity slowly.
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A highly effective way to build elbow strength is with the use of dumbbells. They can be used for a wide range of exercises that can focus on the both the upper arm and forearm muscles.
The McKinley Health Centre at the University of Illinois recommends a dumbbell workout that includes reverse wrist curls, wrist rotations and thumb-up (radial deviation) wrist curls. Perform three sets of 10 repetitions of each exercise, three days per week with a rest day between training sessions.
Exercise bands or cables are a great way to strengthen the muscles of the elbow. In difference to dumbbells and barbells, exercise bands provide resistance throughout the entirety of an exercise. For best results perform high repetitions of basic exercises through a pain-free range of motion. Resistance band options for your elbows include wrist curls, reverse wrist curls, wrist rotations, thumb-up (radial deviation) wrist curls, hammer curls, biceps curls, reverse biceps curls, triceps extensions and triceps kickbacks.
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Barbell use perfect for when you are performing elbow-strengthening exercises such as wrist curls, reverse wrist curls, barbell curls, reverse curls and triceps extensions. Performing two or three sets of five to 12 repetitions twice a week of these basic barbell exercises builds muscle mass and strength.
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Both push-ups and pull-ups can build your elbow strength. Before engaging in these exercises ensure that you have complete range of motion and stability in the entire upper arm. Chin-ups with varied grips target all the gripping muscles of your forearms and additionally all of your elbow flexing muscles. Perform as many reps as you can manage every three or four days. If you cannot perform a large number of repetitions, use bungee straps for assistance or do negative contractions. With push-ups execute three to four sets of 10 to 25 repetitions every three of four days.