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How to Put On Elbow Sleeves (and Take Them Off) the Easy Way
How to Put On Elbow Sleeves (and Take Them Off) the Easy Way
New elbow sleeves, especially thick 7mm ones, can be surprisingly hard to get on. Pulling and tugging wastes energy before your first set and can stretch the seams. The good news is there is an easy way to do it. Here is how to put on elbow sleeves quickly and position them correctly.
Method 1: The Straight Pull
Best for sleeves that are snug but not very tight.
- Hold the sleeve open with both hands.
- Slide your hand and forearm through.
- Grip the top edge and pull the sleeve up your forearm.
- Stop when the middle of the sleeve sits over your elbow.
- Bend and straighten your arm a few times to settle it.
Method 2: The Inside-Out Roll
Best for tight or brand new sleeves.
- Turn the top half of the sleeve inside out so it folds down over the bottom half.
- Slide the doubled-up sleeve over your hand to your forearm, just below the elbow.
- Roll the folded half up over your elbow.
- Adjust so the elbow is centered.
This method means you are only pulling one layer over the widest part of your arm at a time, which makes a big difference.
Method 3: The Partner Assist
For very tight sleeves used on heavy bench days, a training partner can hold the sleeve open while you push your arm through. Many powerlifters use this method at meets.
Where Should Elbow Sleeves Sit?
The elbow joint should sit roughly in the middle of the sleeve, with fabric covering a few inches above and below. If the sleeve rides too high or low, you will feel bunching inside the elbow when you press.
How to Take Elbow Sleeves Off
Do not peel them off by the bottom edge. Instead, grab the top edge and roll the sleeve down your forearm, turning it inside out as you go. Then turn it the right way out again before you put it away.
Tips for Easier On and Off
- Put sleeves on before you are sweaty.
- Dry hands and arms help sleeves slide.
- Never use lotion before putting them on.
- Make sure you have the right size. See our elbow sleeve sizing guide.
- New neoprene loosens slightly over the first sessions.
When to Wear Elbow Sleeves
Wear them for bench press, overhead press, dips, triceps work and low-bar squats. Read what do elbow sleeves do and elbow sleeves for weightlifting.
Care After Training
Turn sleeves the right way out, rinse or hand wash them and air dry away from direct heat. Do not leave them in a closed gym bag overnight. See how to wash knee sleeves and wrist wraps, which applies to elbow sleeves too.
Same Trick Works for Knee Sleeves
The inside-out roll is also the easiest way to put on knee sleeves. See how to put on knee sleeves.
Bay Gear Co. Elbow Sleeves
Bay Gear Co. elbow sleeves are 7mm neoprene and $49.99 per pair. Shop the elbow sleeves collection. For maximum bench support, check out our 60" elbow wraps and learn how to wrap elbow wraps.
Why Positioning Matters
A sleeve that sits off-center does not provide even compression. If too much of the sleeve sits on the forearm, the upper edge can roll down during pressing. If too much sits on the upper arm, the fabric can bunch inside the elbow at the bottom of a bench press or dip. After you put your sleeves on, bend and straighten your arm a few times and check that the elbow point sits in the middle. Smooth out any wrinkles on the inside of the elbow before your first set.
Putting On Sleeves Over Long Sleeves or Tattoos
Elbow sleeves are designed to sit against the skin. Wearing them over a long-sleeved shirt can cause them to slide and reduce compression. If you train in long sleeves, roll them up above the elbow before putting your sleeves on. Fresh tattoos should be fully healed before you cover them with tight neoprene.
Rolling Down Between Sets
Some lifters roll their sleeves down to the forearm between exercises to cool off, then roll them back up before the next set. This works well with the inside-out roll technique. Just make sure the sleeve is centered again before you lift.
Caring for the Seams
Pulling hard on one edge of a sleeve again and again puts stress on the seams. The inside-out roll spreads the force more evenly, which is gentler on the sleeve. Avoid using your teeth or tools to tug sleeves on. With good habits, your sleeves will keep their fit and shape for longer.
Bottom Line
The inside-out roll is the quickest, easiest way to get tight sleeves on without stressing the seams.
FAQ
Why are my elbow sleeves so hard to put on?
New 7mm neoprene is snug. Use the inside-out roll method.
Should elbow sleeves be uncomfortable?
They should feel snug, not painful, and never cause numbness.
Can I wear elbow sleeves for my whole workout?
Yes, for pressing and arm work. Take them off between exercises if they feel too warm.
Shop Elbow Sleeves
Get Bay Gear Co. elbow sleeves and put them on the easy way. Free shipping on orders over $49 and a 30-day return policy.