NOTE: All Torque Bar exercises are shown in the module for quick reference. Please see below for the complete upper body workout.

Goals: Deltoid, biceps, triceps, & forearm/grip strength; shoulder, elbow, and wrist resilience

Duration: 30-45 minutes

Frequency: 2x per week

Schedule: Perform the Bulletproof Shoulders, Elbows, & Wrists w/the Torque Bar 2x per week with 2-3 days in between sessions.

How to Progress the Movements

For all of these exercises, the goal should always be to move the weight with control through a full range of motion, while achieving a squeeze with good muscle activation at peak contraction. To progress the exercises, you should strive to get more reps every time you attack a session.

From there you can add a pause of 2-3 seconds at the peak contraction/or stretched position of any of these movements, and when you are easily dominating a given weight for 20 reps on both sets then you can add 1.25-2.5lbs onto the implement to increase the intensity up another notch on the dial. 

A1/A2. Torque Bar Curl/Lying Triceps Extension (Detailed Breakdown)

Perform exercises A1 and A2 in an alternating fashion. Rest 1-2 minutes between alternating sets.

How to Perform It (Torque Bar Curl)

1. Load the Torque Bar up like a standard dumbbell.

2. Hold it at arm's length with the elbow fully extended and the palm in a neutral position.

3. Keep the elbow close to the body and curl the Torque Bar up by flexing the elbow and supinating the forearm.

4. Squeeze the biceps at the top, then lower under control to full extension.

Muscles Worked: Biceps brachii, Brachialis, Brachioradialis, Wrist flexors

Benefits:

1. Strengthens the biceps and other elbow flexors.

2. Strengthens the forearms and grip.

3. Builds resilience in the elbow joint.

How to Perform It (Lying Triceps Extension)

1. Lie flat on a bench holding the Torque Bar with a neutral grip in a locked-out position over your chest and shoulders.

2. Lower the bar next to your head by slowly bending the elbow. The upper arm can drift back slightly as you bend the elbow. 

3. When the triceps reach a highly stretched position, reverse course back to the start.

Muscles Worked: Triceps (especially the long head)

Benefits:

1. Targets the long head of the triceps for complete development.

2. Excellent for building elbow extension capacity with moderate loading.

3. Builds resilience in the elbow joint.

B1/B2. Lateral Raise/External Rotation (Detailed Breakdown)

Perform exercises B1 and B2 in an alternating fashion. Rest 1-2 minutes between alternating sets.

How to Perform It (Lateral Raise)

1. Lean forward slightly. Hold the Torque Bar at your side with a slight bend in the elbow.

2. Raise the arm up at your side until your hand is at shoulder height or slightly higher.

3. Pause briefly, then lower under control back to the start.

Muscles Worked: Lateral deltoid, Supraspinatus, Upper traps

Benefits:

1. Great for shoulder hypertrophy and strength.

2. Builds resilience in the shoulder joint.

How to Perform It (External Rotation)

1. Place the elbow on a flat bench with the joint bent at a 90-degree angle and the forearm resting on the bench.

2. Holding the Torque Bar over the edge of the bench, rotate the forearm up against resistance until the forearm is perpendicular to the floor.

3. Lower back to the start position under control.

Muscles Worked: Infraspinatus; Teres minor; Rear delts

Benefits:

1. Strengthens rotator cuff muscles critical for shoulder health and stability.

2. Builds resilience in the shoulder joint.

3. Strengthens the often weak and neglected external rotation action.

4. Ideal for prehab or rehab from impingement and postural issues.

C1/C2. Wrist Pronation/Wrist Supination (Detailed Breakdown)

Perform exercises C1 and C2 in an alternating fashion. Rest 1-2 minutes between alternating sets.

How to Perform It (Wrist Pronation)

1. Rest the forearm on a bench with the wrist hanging over the edge.

2. Load the Torque Bar on one side only, and hold the bar on the other end as far away from the weight as possible.

3. Begin with the palm facing up and the weight facing towards the outside of your body.

4. Rotate the hand, lifting the weight up in the air until the palm has rotated 180 degrees and is now in the face-down position.

5. Return under control to the start position.

Muscles Worked: Pronator teres; Pronator quadratus; Wrist flexors

Benefits:

1. Builds forearm rotation strength and elbow durability.

2. Important for recovering from medial elbow pain.

3. Builds static wrist strength and resilience.

How to Perform It (Wrist Supination)

1. Rest the forearm on a bench with the wrist hanging over the edge.

2. Load the Torque Bar on one side only, and hold the bar on the other end as far away from the weight as possible.

3. Begin with the palm facing down and the weight facing towards the inside of your body.

4. Rotate the hand, lifting the weight up in the air until the palm has rotated 180 degrees and is now in the face-up position.

5. Return under control to the start position.

Muscles Worked: Supinator; Biceps (short head); Wrist extensors

Benefits:

1. Strengthens underused supinator muscles for complete development.

2. Helps with lateral elbow rehab.

3. Builds static wrist strength and resilience.

Pro Tip: If you want to target the forearms for more of a hypertrophy effect, then these two movements can be swapped out for wrist curls and reverse wrist curls instead.

D1/D2. Grip Crush/Finger Extension (Band)

How to Perform It (Grip Crush)

1. Hold the Grip Crusher at the base with a firm grip.

2. Squeeze against it as hard as possible until the two ends meet. Hold the peak contraction for 2-3 seconds.

3. Return under control to the start position.

Muscles Worked: Flexor digitorum; Intrinsic hand muscles

Benefits:

1. Boosts grip strength for athletes, lifters, and gen pop trainees.

2. Promotes tendon health through increased circulation and muscular balance.

How to Perform It (Finger Extension)

1. Wrap the finger extension band around all five fingers.

2. Open the hand as wide as possible against the band resistance and hold for 2-3 seconds.

3. Return under control to the start position.

Muscles Worked: Extensor digitorum; Intrinsic finger extensors

Benefits:

1. Balances high flexor volume to reduce overuse injuries.

2. Helps prevent and rehab elbow pain related to poor grip symmetry and/or strength balance.

Pro Tip: Floss the elbows for faster recovery! Wrap the included floss band spirally around the forearm, starting from mid-forearm and working to mid-upper arm. Perform 30-60 seconds of light flexion/extension and rotation drills, then unwrap.

Benefits: Enhances circulation, promotes tendon healing, and accelerates recovery in the elbow joint. This can also be done with the wrist.