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

Sideways at
the wrist.
Nobody trains it.

Radial and ulnar deviation, the wrist roller and the crush grip — the forearm's forgotten directions.

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

Wrist strength protects the elbow

The muscles that cause elbow tendon pain cross the wrist. Training the wrist is training the elbow.

Repetition plus force

Elbow tendon problems cluster where high repetition meets high force — trades, racket sport, and sudden increases in either.

Olecranon bursitis

A soft swelling on the point of the elbow is usually a bursa. Hot, red and painful with fever is different and needs seeing the same day.

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

A

Sideways

Radial deviation + ulnar deviation
A1

Radial deviation

60 s · slow reps

Hammer held by the end, thumb up; lift the head upward and lower over three seconds.

Easier hold it nearer the head  ·  Harder hold it further out

R1R2—
A2

Ulnar deviation

12/side · ×2

Same grip reversed; lower the head behind you and lift it back, elbow still.

Easier hold it nearer the head  ·  Harder hold it further out

R1R2
B

Roll it

Towel winding + reverse winding
B1

Towel winding

60 s · slow reps

Bag on a towel over a broomstick; wind it up with the wrists, arms out in front.

Easier lighter bag  ·  Harder arms higher

R1R2—
B2

Reverse towel winding

10 reps · ×2

Wind it back down the other way, controlling the descent all the way.

Easier lighter bag  ·  Harder slower

R1R2
C

Crush

Forearm rolling + bag crush hold
C1

Forearm rolling — loaded

60 s · slow reps

Roll a ball firmly along the forearm while making a fist and releasing.

Easier less pressure  ·  Harder more pressure

R1R2—
C2

Bag crush hold

4 × 20 s · ×2

Hold a bag by the fabric, not the handle; crush it and hold, shoulders relaxed.

Easier lighter  ·  Harder heavier

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
A1Radial deviationslow reps in 60 s —
A2Ulnar deviation12/side
B1Towel windingslow reps in 60 s —
B2Reverse towel winding10 reps
C1Forearm rolling — loadedslow reps in 60 s —
C2Bag crush hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-I