MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow T
Trainer's Eye
Phase 4 · Blade and chain · Session T

Pull as much
as you push.
Or the elbow pays.

Balance day: every pressing movement matched by a pull, because the elbow sits between the two.

  • Tsession
  • P4Chain
  • 12:00on the clock
  • — donecompleted

Biceps does three jobs

It bends the elbow, turns the palm up and helps at the shoulder. Training only the curl trains one third of it.

Triceps tendon pain

Pain at the back point of the elbow when straightening against load is a triceps tendon problem, and it loads the same way any tendon does.

Repetition plus force

Elbow tendon problems cluster where high repetition meets high force — trades, racket sport, and sudden increases in either.

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

A

Pull high

Face pull + prone W
A1

Face pull with a towel

60 s · slow reps

Towel round a handle at head height; pull the hands to the ears, elbows high.

Easier less tension  ·  Harder more tension

R1R2—
A2

Prone W-raise

12 reps · ×2

Face down, elbows bent into a W; lift the hands and squeeze the blades together.

Easier smaller lift  ·  Harder 2-s hold

R1R2
B

Push

Incline push-up + push-up
B1

Incline push-ups

60 s · slow reps

Hands on a chair or table; body in one line, chest to the edge and press away.

Easier hands higher  ·  Harder hands lower

R1R2—
B2

Push-ups

12 reps · ×2

One straight line head to heel; elbows at 45°, chest to fist height.

Easier on the knees  ·  Harder 3-s lowering

R1R2
C

Row

Inverted row + door row
C1

Inverted row under a table

60 s · slow reps

Under a sturdy table, heels down; pull the chest to the edge, body in a line.

Easier knees bent  ·  Harder feet further out

R1R2—
C2

Towel door row

12 reps · ×2

Towel round a sturdy handle; lean back and pull the chest to the hands.

Easier stand more upright  ·  Harder feet further forward

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. The elbow is the middle of a chain. A weak shoulder blade sends its work down the arm.
  2. Pull at least as much as you push, or the back of the shoulder and the elbow pay for it.
  3. Set the blade down and back before the arm moves — that order is the exercise.
  4. Carries train grip, forearm, arm and blade together, upright, exactly as life demands.

Tick it off

MovementRound 1Round 2Best
A1Face pull with a towelslow reps in 60 s —
A2Prone W-raise12 reps
B1Incline push-upsslow reps in 60 s —
B2Push-ups12 reps
C1Inverted row under a tableslow reps in 60 s —
C2Towel door row12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-T