MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow O
Trainer's Eye
Phase 3 · Biceps and triceps · Session O

At length.
Where tendons
actually fail.

The long heads of both muscles loaded in the stretched positions — behind the body and overhead.

  • Osession
  • P3Arms
  • 12:00on the clock
  • — donecompleted

Long head at length

The long heads of biceps and triceps cross the shoulder, so overhead and behind-the-body positions load them at length — where they grow and where they fail.

Strength at long length

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

Exercise beats the injection

For tennis elbow, corticosteroid injection gives short-term relief but worse outcomes at a year than exercise or even waiting.

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

A

Biceps long

Incline curl + table preacher curl
A1

Incline curls

60 s · slow reps

Seated leaning back so the arms hang behind the body; curl from full stretch.

Easier more upright  ·  Harder further back

R1R2—
A2

Table preacher curls

12/side · ×2

Upper arm flat on a table edge; curl from fully straight and lower all the way.

Easier lighter  ·  Harder slower

R1R2
B

Triceps long

Extension at length + floor skullcrusher
B1

Overhead extension at length

60 s · slow reps

Lower the bag as far behind the head as comfort allows, then press up.

Easier less range  ·  Harder heavier

R1R2—
B2

Floor skullcrushers

12 reps · ×2

Lying down; lower the weight toward the forehead with the elbows still, then press.

Easier lighter  ·  Harder slower

R1R2
C

Grip variety

Reverse curl + Zottman curl
C1

Reverse curls

60 s · slow reps

Palms down; curl up and lower slowly — this loads the forearm and the elbow together.

Easier lighter  ·  Harder heavier

R1R2—
C2

Zottman curls

10 reps · ×2

Curl up palms-up, turn the palms down at the top, lower slowly palms-down.

Easier lighter  ·  Harder slower

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. Tendon pain wants load, not rest. Heavy and slow beats light and fast.
  2. Biceps pain at the front of the shoulder and at the elbow are two different problems with the same fix: graded load.
  3. Train the arm at long length as well as short — that is where tendons actually fail.
  4. Two clean sessions at a load earn the next. In doubt, add a rep before adding a kilo.

Tick it off

MovementRound 1Round 2Best
A1Incline curlsslow reps in 60 s —
A2Table preacher curls12/side
B1Overhead extension at lengthslow reps in 60 s —
B2Floor skullcrushers12 reps
C1Reverse curlsslow reps in 60 s —
C2Zottman curls10 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-O