Does training elbow flexors through initial range of motion improve strength more than training through final range in untrained young women?

We analyzed one assertion on this question and found no studies that contradict it. What we’ve found so far suggests that in untrained young women, training the elbow flexors through the first half of the movement for eight weeks may lead to greater overall strength gains compared to training through the second half—even when the second half involves heavier weights [1]. This does not mean the second half of the movement is useless, but rather that starting the lift from a more shortened position might create conditions that lead to stronger improvements across the full range. The term “elbow flexors” refers to muscles like the biceps that bend the elbow, and “initial range of motion” means the first half of the movement, typically from a more extended arm to halfway bent. The evidence we’ve reviewed does not explain why this might happen, nor does it say whether the same result would appear in trained individuals, men, or older adults. We have no data on how long these gains last or whether they transfer to other movements. Because only one assertion was analyzed, and no studies were included to test this directly, our current understanding is very limited. Still, based on what we’ve seen so far, the pattern points toward initial-range training having a stronger association with strength gains in this specific group. If you’re new to lifting and want to build elbow strength, starting with lighter weights and focusing on the first half of the curl might be worth trying—though it’s not the only way to get stronger.