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

Eighteen in.
Count the reps.
Compare the arms.

Phase 3 check-in: curls, push-ups, dips and the isometric holds — every number written down.

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

Return is judged on grip

Readiness for tools and racket sport is judged on pain-free grip and on rehearsed swings, not on time passed.

Ten per cent is the line

A strength difference of more than about ten per cent between arms is usually treated as unfinished rehabilitation.

Both arms get weak

After elbow pain, grip and arm strength usually drop on both sides. Train the good arm too.

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

A

Reps

Curl test + push-up test
A1

Curl test

60 s · slow reps

Count clean full-range curls in 60 s with a set weight — note both arms.

Easier lighter  ·  Harder heavier

R1R2—
A2

Push-up test

20 reps · ×2

As many clean push-ups as you can up to twenty; chest to fist height every rep.

Easier on the knees  ·  Harder feet elevated

R1R2
B

Dips

Dip test + heavy curl test
B1

Dip test

60 s · slow reps

Count clean chair dips in 60 s to 90° of elbow bend — write the number down.

Easier feet closer  ·  Harder feet on a second chair

R1R2—
B2

Heavy curl test

8 reps · ×2

Heaviest weight you can curl for eight clean reps; record the load per arm.

Easier lighter  ·  Harder heavier

R1R2
C

Holds

Biceps hold test + triceps hold test
C1

Biceps hold test

60 s · seconds held

Weight held at 90°; count the seconds before the elbow drops — compare arms.

Easier lighter  ·  Harder heavier

R1R2—
C2

Triceps hold test

2 × max · ×2

Arm locked overhead with a bag; hold to failure twice and note the time.

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
A1Curl testslow reps in 60 s —
A2Push-up test20 reps
B1Dip testslow reps in 60 s —
B2Heavy curl test8 reps
C1Biceps hold testseconds held —
C2Triceps hold test2 × max
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-R