The upright row exercise is an exercise I think of when people need to develop strength in their hands, forearms, and elbows.  This is an exercise that can be used to solve chronic pain in these same body parts.  Choose a weight that will be heavy enough to fatigue the muscle group in about 10 to 15 repetitions.  Hold the weight at your waist level.  Pull the weights up to the level of your clavicles right below your chin.  Slowly allow the weights to return to your waist level.  Do four to five sets of the upright rows two to three times per week.  Click the link to watch me demonstrate.