MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow G
Trainer's Eye
Phase 2 · Grip and forearm · Session G

Slow lowering.
That is the
active ingredient.

Phase 2 opens with the eccentric wrist work that sits at the centre of every elbow protocol that works.

  • Gsession
  • P2Forearm
  • 12:00on the clock
  • — donecompleted

Eccentric loading works

Slow lowering builds tendon tolerance at loads the tissue can accept. It is the backbone of every elbow protocol that works.

Loading is the treatment

Elbow tendon pain responds to progressive loading — eccentric and heavy slow work — not to rest and rubbing.

Tennis elbow is not inflammation

The tissue shows disorganised collagen and new vessels rather than inflammatory cells. That is why anti-inflammatories disappoint.

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

A

Extensors

Wrist extension curls + eccentric lowers
A1

Wrist extension curls

60 s · slow reps

Forearm on the table, palm down, weight in hand; lift and lower through full range.

Easier no weight  ·  Harder heavier

R1R2—
A2

Eccentric wrist extension

12 reps · ×2

Lift with the other hand, then lower alone over three slow seconds. Repeat.

Easier lighter  ·  Harder five seconds down

R1R2
B

Flexors

Wrist flexion curls + eccentric lowers
B1

Wrist flexion curls

60 s · slow reps

Forearm on the table, palm up; curl the hand up and lower through full range.

Easier no weight  ·  Harder heavier

R1R2—
B2

Eccentric wrist flexion

12 reps · ×2

Lift with the other hand, then lower alone over three seconds — the flexor side.

Easier lighter  ·  Harder five seconds down

R1R2
C

Grip

Rhythmic squeezes + towel hold
C1

Rhythmic grip squeezes

60 s · slow reps

Squeeze and fully release at a steady rhythm for the minute — count clean squeezes.

Easier gentler  ·  Harder firmer object

R1R2—
C2

Towel grip hold

4 × 25 s · ×2

Twisted towel held in a firm grip; hold and breathe, shoulders down.

Easier shorter holds  ·  Harder thicker towel

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. Grip is the elbow's foundation. Pain-free grip strength is the number that tracks recovery best.
  2. Slow lowering is the active ingredient: three seconds down on every wrist and forearm rep.
  3. Turn the forearm deliberately — pronation and supination are trained, not assumed.
  4. Ache in the muscle belly during a set is fine. Sharp pain right on the bony point is not.

Tick it off

MovementRound 1Round 2Best
A1Wrist extension curlsslow reps in 60 s —
A2Eccentric wrist extension12 reps
B1Wrist flexion curlsslow reps in 60 s —
B2Eccentric wrist flexion12 reps
C1Rhythmic grip squeezesslow reps in 60 s —
C2Towel grip hold4 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-G