The Claim
Eight weeks of training the elbow flexors through the initial range of motion (0°–68°) results in greater improvements in full-range one-repetition maximum strength compared to training through the final range of motion (68°–135°) in untrained young women, even when the final range group uses heavier absolute loads.
What the research says
Supports is higher
Support is ahead, but a single strong opposing study can change this.
These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.
In untrained young women, lifting weights through the first half of the elbow movement for eight weeks leads to greater gains in overall strength than lifting through the second half, even if the second half involves heavier weights.
See the scientific wording
Training the elbow flexors through the initial range of motion (0°–68°) for eight weeks leads to greater improvements in full-range one-repetition maximum strength than training through the final range (68°–135°) in untrained young women, despite the final ROM group using heavier absolute loads.
When you lift with your elbow only partially bent, your biceps muscle is stretched more, which makes the lower part of the muscle grow bigger. This bigger part helps you push through the hardest part of the full lift, so you get stronger overall even if you're not lifting as much weight.
What the research says
1 studyThis study found that young women who trained their biceps by only bending their elbows partway (from straight to halfway) got stronger in a full elbow bend than those who trained only the last part of the motion—even though the second group lifted heavier weights.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.