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

Hold at length.
Carry heavy.
Press with the fingers.

Isometrics at the end of range, loaded carries, and the fingertip work that rebuilds pinch.

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

Strength at long length

Training a muscle in its lengthened position transfers better to the tasks that injure it than training it short.

Carries build the arm

Walking with load trains the grip, forearm, arm and blade at once, and it is the most transferable thing on this list.

Isometrics settle a tendon

Sustained holds under moderate load can lower tendon pain for a period afterwards. Useful before a task you cannot avoid.

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

A

At length

Extension hold at length + flexion hold at length
A1

Wrist extension hold at length

60 s · slow reps

Wrist bent fully down under light load; hold near the end of range, then release.

Easier less range  ·  Harder more load

R1R2—
A2

Wrist flexion hold at length

5 × 15 s · ×2

Wrist bent fully back, palm up under light load; hold at the stretched end.

Easier less range  ·  Harder more load

R1R2
B

Carry

Farmer's carry + suitcase hold
B1

Farmer's carry

60 s · steps to beat

Two heavy bags; walk tall with a firm grip and quiet shoulders — count the steps.

Easier lighter  ·  Harder heavier

R1R2—
B2

Suitcase hold

4 × 25 s · ×2

One heavy bag at the side; stand tall with level shoulders and a locked grip.

Easier lighter  ·  Harder heavier

R1R2
C

Fingers

Fingertip press + fingertip wall press
C1

Fingertip presses

60 s · slow reps

Fingertips on a table; press down through each finger in turn, wrist steady.

Easier fewer fingers  ·  Harder more weight through the arm

R1R2—
C2

Fingertip wall press

12 reps · ×2

Fingertips on a wall, arms straight; press the body away and let it return slowly.

Easier hands flat  ·  Harder further from the wall

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 hold at lengthslow reps in 60 s —
A2Wrist flexion hold at length5 × 15 s
B1Farmer's carrysteps in 60 s —
B2Suitcase hold4 × 25 s
C1Fingertip pressesslow reps in 60 s —
C2Fingertip wall press12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-K