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

Heavy.
Slow.
Both arms.

The heaviest loading of the arm in the programme, plus the towel work you can do anywhere.

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

Load then rest

Tendon needs load and then time. Heavy sessions every other day beat the same work crammed into one.

Loading is the treatment

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

Sleep and pain

A short night raises pain sensitivity the next day. Sleep is part of the plan, especially for a painful elbow.

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

A

Towel

Towel curl + heavy curl
A1

Towel curls

60 s · slow reps

Towel under one foot, both hands on the ends; curl up against your own resistance.

Easier less tension  ·  Harder more tension

R1R2—
A2

Heavy backpack curls

10 reps · ×2

Heaviest pack you can curl cleanly; three seconds down on every rep.

Easier lighter  ·  Harder heavier

R1R2
B

Press down

Towel press-down + heavy extension
B1

Towel triceps press-down

60 s · slow reps

Towel over a door handle; press the hands down to straight and return slowly.

Easier less tension  ·  Harder more tension

R1R2—
B2

Heavy overhead extension

10 reps · ×2

Heaviest pack you can control overhead; lower slowly and press up.

Easier lighter  ·  Harder heavier

R1R2
C

Hold long

Biceps hold at length + triceps hold at length
C1

Biceps hold at length

60 s · slow reps

Arm hanging slightly behind the body holding a weight; hold with the elbow barely bent.

Easier lighter  ·  Harder heavier

R1R2—
C2

Triceps hold at length

5 × 20 s · ×2

Bag held behind the head with the elbows bent; hold the stretched position.

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. 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
A1Towel curlsslow reps in 60 s —
A2Heavy backpack curls10 reps
B1Towel triceps press-downslow reps in 60 s —
B2Heavy overhead extension10 reps
C1Biceps hold at lengthslow reps in 60 s —
C2Triceps hold at length5 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-Q