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  1. #1
    no days off overtrainbrah's Avatar
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    Possible to train arms without straining elbows?

    Was just wondering if there are movements for direct bicep and tricep work that don't involve straining the elbow joints. I have been seeing good results on my forearms from using hand grippers daily and want to apply this principle to my arms but don't want to strain my elbows.

    Are there movements that don't involve using the elbows that can be used to grow biceps and triceps?
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  2. #2
    Registered User Ghawk21's Avatar
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    So the primary function of the biceps and triceps is elbow flexion/extension. So to answer your question, no. Do you have an elbow injury?
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  3. #3
    Registered User air2fakie's Avatar
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    You could do isometrics but that won’t get you very far. You could also do electric stimulation.

    There’s a diff between using your elbows and straining them.
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  4. #4
    no days off overtrainbrah's Avatar
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    Originally Posted by Ghawk21 View Post
    So the primary function of the biceps and triceps is elbow flexion/extension. So to answer your question, no. Do you have an elbow injury?
    I appreciate your response. I don't have an injury or tendonitis (I did have some tendonitis years ago). I was just curious about this. Your answer was insightful though, thank you.

    Originally Posted by air2fakie View Post
    You could do isometrics but that won’t get you very far. You could also do electric stimulation.

    There’s a diff between using your elbows and straining them.
    Thank you for this. I think what I will do will be to warm up well and build up very slowly, always working within comfort levels.
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    CEO 10k/year Ironface's Avatar
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    I think the most elbow friendly option in this case would be high rep band curls and pushdowns
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    Registered User bLinkMoore's Avatar
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    Why are you concerned about straining elbow joints? Are your other joints weak, or is this purely an overabundance of caution?

    If you warm up properly and don't do dumb things, you should be fine. You'll also figure out what exercises don't feel great--no matter what I do, I've never gone more than three weeks of consistently doing skull crushers without getting some bad elbow pain in my left elbow, so I finally just stopped doing them. I now press 3-4x / week with zero issues
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  7. #7
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Ironface View Post
    I think the most elbow friendly option in this case would be high rep band curls and pushdowns
    Definitely this...

    But I seriously question the unfounded fear of training arms? It's a terrible mindset..

    The injury rates in bodybuilding training is 0.24-1 Injury per 1000 hours.. It's lower than playing any other sport at all with your mates

    Even with previous injuries, this level of self nocebo is odd
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