MoPro
TrainersEye · Arm, Biceps & Triceps Health
Arm & Elbow W
Trainer's Eye
Phase 4 · Blade and chain · Session W

Curl to press.
Press to pull.
One arm, whole chain.

Compound arm work — movements that link the elbow to the shoulder and the trunk.

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

The kinetic chain

In a serve or a swing, most of the force comes from the legs and trunk. Poor technique makes the elbow the weak link.

Loading rate matters

How fast the load arrives matters as much as how big it is. That is why fast work comes last.

Straps buy time, not strength

Braces and straps can reduce symptoms in the short term. They do not build capacity, and capacity is what stops the recurrence.

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

A

Combine

Curl to press + push press
A1

Curl to press

60 s · slow reps

Curl the bags to the shoulders, press overhead, then reverse the whole path.

Easier lighter  ·  Harder heavier

R1R2—
A2

Push press

12 reps · ×2

Dip with the legs, drive the bags overhead, lower slowly to the shoulders.

Easier strict press  ·  Harder heavier

R1R2
B

Chest

Close-grip floor press + chest fly
B1

Close-grip floor press

60 s · slow reps

Elbows tucked to the ribs; press up and lower until the upper arms touch the floor.

Easier lighter  ·  Harder 3-s lowering

R1R2—
B2

Chest fly

12 reps · ×2

On your back, soft elbows; open the arms wide to the floor and squeeze back together.

Easier lighter  ·  Harder slower out

R1R2
C

Pull down

Straight-arm pulldown + towel pulldown
C1

Straight-arm pulldown

60 s · slow reps

Towel over a high handle, arms locked straight; pull down to the thighs and return.

Easier less tension  ·  Harder pause at the bottom

R1R2—
C2

Towel door pulldown

12 reps · ×2

Towel over a high handle; pull the hands to the chest with the elbows driving back.

Easier less tension  ·  Harder kneel further back

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
A1Curl to pressslow reps in 60 s —
A2Push press12 reps
B1Close-grip floor pressslow reps in 60 s —
B2Chest fly12 reps
C1Straight-arm pulldownslow reps in 60 s —
C2Towel door pulldown12 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-ARM-W