I'm starting to running into a slight barrier here that I'm wanting some help with.

I have an old teen injury on my left elbow. To give you an idea: You know the bone that blocks your ability to overextend your joint? I broke it. And doctors performed a (poor) surgery to put it back into place, leaving a poor elbow condition today. Happened ~17yrs ago.

So, the issue now is that some tri workouts are starting to irritate it. My left arm is quite noticeably smaller than my right (oddly though, weight limits seem similar). Compound exercises are compensated by my left pectoral muscle. The added compensation has caused my left pec to be larger than my right.

I'm looking for some workouts that have low stress on the elbow, especially in the triceps, but pointers on biceps wouldn't hurt.

My physical limits seem to be: palm facing in isn't too much of an issue. Neutral not bad either. However, palm facing out is a problem for this arm - I can't go below ~80deg without discomfort.

I've tried, and discovered cable tricep pulls (name right?) is an absolute no-no. you sit on a cable machine; arm parallel to the floor, elbow 90% up and you pull the cable from behind. It causes actually physical shifting in my elbow and not-so-good physical, for the lack of a better word, popping... I classify this in a palm-out exercise.

My current routine has been single-arm overhead tri-extensions (neutral). Standing tricep reverse grip pull-down (palm-in). And dumb-bell extensions (neutral, guess it's called db kickbacks (http://www.shapefit.com/triceps-exercises-tricep-dumbbell-kickbacks.html)?). Oh, and sometimes dips (neutral/palm-out depending on where), although I always worry more about using my right to compensate for my left.

Any suggestions to help training my left arm?

Thanks in advance.

Iif you're curious of my goals: gain size. Size > physical strength for me. I don't need to loose weight. I'm 5'11" and just now starting to hit 160 (pure ectomorphic build), aprox 16% body fat (12 or 20 depending on which gauge I use).

If anybody cares, I found a workout for tri's that works really well. It's play on the dumb-bell laying triceps extension, but negative only. Basically, you lay on your back with two weights straight up. You lower them, as slow as you can. When you reach the bottom, don't raise with your triceps, but roll your elbows back down to your sides, lift up the weights and then repeat.

With my injury, it has very little pressure on my elbow, allowing me to really focus on my triceps during the movement.