If you have medial elbow pain, give this exercise a shot 3 days a week for 3 sets of 10-12 reps at the end of your workout.
Use both hands to pull down, then one hand to return to the top with a 5-second eccentric. Be sure to curl your wrist in and keep the elbow in along your midline.
If you don’t have access to a lat pulldown machine and rope handle, just thread a towel through a band to create a similarly thick vertical grip.
You’ll probably feel the painful area as you perform the motion—this is fine as long as any aggravation after the fact is minor and gone within 24 hours.