Heavy bench press, overhead press and dips ask a lot of your elbows. That's why more and more lifters in Dubai, Abu Dhabi and Sharjah keep a pair of elbow sleeves in their gym bag alongside their belt and wrist wraps. This guide explains what they do, when to wear them and how to choose the right pair.
What are elbow sleeves?
Elbow sleeves are neoprene tubes that slide over your arm and sit across the elbow joint, covering the lower part of the upper arm and the top of the forearm. Like knee sleeves, they have no straps: the snug fit holds them in place. Lifting elbow sleeves are typically 5mm or 7mm thick and are sold in pairs.
What do elbow sleeves do?
- Warmth: neoprene keeps heat around the joint, so your elbows feel ready to press sooner. That's welcome in a cold, air-conditioned gym.
- Compression: the tight fit gives the elbow a firm, supported feel that many lifters find makes heavy pressing more comfortable.
- Awareness: the gentle pressure helps you feel your elbow position, which some lifters find useful for keeping a consistent bar path.
- Skin protection: sleeves stop your elbows getting scraped on benches and equipment.
Elbow sleeves are training aids rather than medical devices. They won't treat an injury, and they shouldn't be used to train through pain. If your elbows hurt regularly, get them checked by a doctor or physiotherapist.
Best exercises for elbow sleeves
| Exercise | Why lifters wear sleeves |
|---|---|
| Bench press and close-grip bench | Warm, supported elbows under heavy loads |
| Overhead and push press | Comfort at lockout above the head |
| Dips and weighted dips | Warmth and compression at the bottom position |
| Skull crushers and triceps extensions | Keeps the joint warm through high reps |
| Low-bar squats | Some lifters like the warmth for elbows bent behind the bar |
Are elbow sleeves worth it?
If you press heavy two or three times a week, or your elbows feel cold and stiff at the start of a session, most lifters find sleeves well worth having. They're inexpensive, quick to put on and comfortable for a full workout. If your elbows already feel fine, they're a nice extra rather than a must.
Our elbow sleeves
- Red, navy and white 5mm elbow sleeves: a good balance of support and flexibility for pressing
- Camo 5mm elbow sleeves for something different
- OG elbow sleeves, our original black pair
All are neoprene with reinforced stitching and come as a pair. See the full range, including compression arm sleeves, in our elbow and arm sleeves collection.
How to size elbow sleeves
- Bend your arm slightly, to roughly 30 degrees.
- Wrap a soft tape measure around the centre of the elbow joint.
- Note the measurement and compare it with the size chart in the product images.
For a snug, supportive fit, we recommend sizing down if you're between sizes. If you have big forearms or biceps and struggle to get them on, stay with your measured size. Try them at home first and keep the packaging, as we can only exchange unused items within 10 days of delivery.
Putting them on and looking after them
Slide the sleeve over your hand and up the forearm, then centre it on the joint and smooth out any creases in the crook of the elbow so it doesn't pinch when you bend. Afterwards, let them air out of your bag, hand wash them in cool water with mild detergent, and air-dry them indoors. Don't machine wash or tumble dry them, and don't leave them in a hot car.
Elbow sleeves in competition
Rules vary a lot here. IPF-affiliated powerlifting competitions don't permit elbow sleeves, while some other federations allow them only on the squat and deadlift. If you compete, check your federation's rulebook and train some heavy sessions without sleeves so meet day doesn't feel unfamiliar.
Sleeves, wraps or arm sleeves?
Elbow wraps give much more support for very heavy pressing, while thin compression arm sleeves are designed for sun protection and comfort in outdoor sport rather than lifting support. Our guide to elbow sleeves vs elbow wraps vs arm sleeves explains the differences.
Delivery across the UAE
We deliver to Dubai, Abu Dhabi, Sharjah and every other emirate, usually within 3 to 5 working days of dispatch, with free standard shipping on orders of 500 AED or more. See our shipping policy for more.
Elbow sleeve FAQs
Do elbow sleeves help bench press?
Many lifters find their elbows feel warmer and more comfortable when benching in sleeves. Unlike elbow wraps, they don't add much direct help to the lift itself.
Can I wear elbow sleeves for the whole workout?
Yes, as long as they're not so tight that your hands tingle or go numb. Take them off between exercises if you prefer.
Are elbow sleeves unisex?
Yes. They're sized by elbow measurement, so they suit men and women.
What else helps on pressing days?
Many lifters pair elbow sleeves with wrist wraps for heavy bench and overhead work. Training legs too? See our knee sleeve guide for UAE lifters.
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