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

Three angles.
Full range.
Then the burn.

Isometric holds at three elbow angles, plus the two hardest bodyweight triceps movements.

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

Isometrics settle a tendon

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

Imaging finds quiet change

Tendon change shows up on scans in elbows that do not hurt. Findings are not diagnoses.

Range at the elbow

Full straightening and full bending are needed for lifting, washing and eating. Lost range at the elbow is difficult to win back late.

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

A

Focus

Concentration curl + partial pulses
A1

Concentration curls

60 s · slow reps

Seated, elbow braced on the inner thigh; curl slowly with no swing at all.

Easier lighter  ·  Harder slower

R1R2—
A2

Partial-range curl pulses

15 reps · ×2

In the bottom half only; pulse without letting the elbow lock or the weight swing.

Easier lighter  ·  Harder top half too

R1R2
B

Bodyweight

Diamond push-up + full dips
B1

Diamond push-ups

60 s · slow reps

Hands together under the chest; elbows brush the ribs on the way down.

Easier on the knees  ·  Harder feet elevated

R1R2—
B2

Chair dips — full

12 reps · ×2

Lower until the elbows reach 90°, then press up and lock out.

Easier feet closer  ·  Harder feet on a second chair

R1R2
C

Angles

Curl isometrics + extension isometrics
C1

Curl isometrics at three angles

60 s · slow reps

Hold the weight at 30°, 90° and 120° of bend, ten seconds each, rotating.

Easier lighter  ·  Harder heavier

R1R2—
C2

Extension isometrics at three angles

6 × 10 s · ×2

Press against a fixed object at three different elbow angles, ten seconds each.

Easier gentler press  ·  Harder harder press

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
A1Concentration curlsslow reps in 60 s —
A2Partial-range curl pulses15 reps
B1Diamond push-upsslow reps in 60 s —
B2Chair dips — full12 reps
C1Curl isometrics at three anglesslow reps in 60 s —
C2Extension isometrics at three angles6 × 10 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-P