MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow D
Trainer's Eye
Phase 1 · Settle and glide · Session D

Open the hand.
Turn the palm.
Press the table.

The muscles that open the hand, the ones that turn it, and the first triceps loading through a table.

  • Dsession
  • P1Settle
  • 12:00on the clock
  • — donecompleted

Fingers and thumb

Pinch and fingertip strength fail early after elbow pain and are rarely retrained. They are part of grip.

Pronation and supination

Turning the palm up and down is a forearm job that almost nobody trains, and it is loaded in every tool, racket and lifting task.

Triceps is most of the arm

The triceps makes up around two-thirds of upper arm mass. An arm programme that is mostly curls is mostly missing the arm.

Three couplets · two rounds · twelve minutes · an arm that works

A

Turn

Wrist circles + supination hold
A1

Wrist circles

60 s · slow reps

Hand free of the table; draw the biggest slow circle the wrist allows, both directions.

Easier smaller circles  ·  Harder slower and bigger

R1R2—
A2

Isometric supination hold

5 × 15 s · ×2

Elbow at the side; try to turn the palm up against the other hand and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2
B

Open

Finger extensions + wrist extension reps
B1

Finger extension opens

60 s · slow reps

Elastic band round the fingers and thumb; open the hand against it and close slowly.

Easier no band  ·  Harder thicker band

R1R2—
B2

Active wrist extension

15 reps · ×2

Forearm on a table, palm down, no weight; lift the hand fully and lower over three seconds.

Easier smaller range  ·  Harder hold at the top

R1R2
C

Blade and press

Blade squeezes + table press-down
C1

Shoulder blade squeezes

60 s · slow reps

Squeeze the blades together for two seconds, then release fully — count clean squeezes.

Easier smaller range  ·  Harder 3-s holds

R1R2—
C2

Table press-down isometric

5 × 15 s · ×2

Palms on a table, elbows bent; press down to straighten the elbows and hold.

Easier gentler press  ·  Harder 20-s holds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
  2. Pins and needles into specific fingers, or arm pain with neck stiffness, is a nerve or neck question — get it checked before loading.
  3. Isometric holds first. Tension without movement is the calmest way to load an angry elbow tendon.
  4. Nerve glides are slid, not stretched: move to the first hint of tingling and come straight back.

Tick it off

MovementRound 1Round 2Best
A1Wrist circlesslow reps in 60 s —
A2Isometric supination hold5 × 15 s
B1Finger extension opensslow reps in 60 s —
B2Active wrist extension15 reps
C1Shoulder blade squeezesslow reps in 60 s —
C2Table press-down isometric5 × 15 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-D