One of the most common requests we get:
“I want nicer arms.”
Sometimes that means:
- “I want my sleeves a little tighter.”
- “I want my arms more defined in a tank top—especially the back of the arms.”
Good news: there’s one simple thing that will make your arm training way more effective, no matter your goal.
The Problem (That Feels Right But Isn’t)
Whether it’s:
- Bicep curls
- Tricep pushdowns
- Any elbow-focused arm exercise
The most common mistake we see (by everyone, not just at PPT):
👉 The elbows move all over the place—swinging forward, drifting back, helping create momentum.
It doesn’t look “wrong.” In fact, it often feels stronger.
But that’s the trap.
When your elbows swing:
- Other muscles kick in and help.
- You use momentum instead of muscle.
- You think you need more weight than you actually do.
- Your biceps and triceps do less of the work you actually want.
The Fix (Super Simple)
For curls, pushdowns, and most tricep/bicep work:
Your elbow should be a hinge, not a traveler.
Try this:
- Gently pin your elbows to your sides or keep them locked in one spot in space.
- From there, only let the part from your elbow down move.
- No swinging.
- No rocking.
- No torso lean.
- No dancing knees.
- Statue from shoulders to hips. All action from the elbow down.
Think: smooth arc with the hands, still elbows.
What You’ll Notice
- You’ll feel your biceps and triceps working a lot harder.
- You’ll probably have to use less weight (this is a good sign).
- Your sets will feel more controlled, more targeted, and more honest.
Next time you’re doing curls or pushdowns, think of this email.
If you’re not sure whether you’re doing it right, grab one of our trainers and ask—we’d love to help you dial it in.
– James Pratt