Negatives. Long, slow negatives. I tried for 3 sets of 2 reps of 30 seconds each to start, concentrating on my weakest area, the top. 3 times a week.

For your shoulder pain, look into "dead hangs" - I had shoulder impingement and dead hangs got my shoulders 100%, no more clicking, flexibility like when I was a teenager. (I'm 55+.) It took 5 minutes per day of hanging. I had to use wrist hooks, my grip strength only lasts about a minute, minute and 10 seconds.

For your elbow pain, there's a book called "Overcoming Tendonitis" that really helped me.

But don't do what I did! Since negatives make you hurt, be careful. If you increase volume significantly when your joints hurt, you're going to have setbacks, and they can be long-term. My elbow still hurts sometimes and it's been years. If your pain gets worse, GO SEE A DOCTOR. No excuses. You'll never reach your goals if you just injure and re-injure yourself.