AMM · Arm Applications
Build biceps and triceps training around the action you want to load. Set your torso and upper arms, then begin the curl or extension through the working muscle. Use The Launch Pad to limit unnecessary swing while choosing a grip and shoulder position that suit the exercise and your available movement.
01 · Application logic
Load the biceps by bending the elbows while keeping the intended upper-arm position. Arms beside a reclined torso and arms reaching toward a cable place the shoulders differently. Choose a comfortable position, keep the shoulders from carrying the curl and let the biceps start the movement.
Load the triceps by straightening the elbows. Raised-arm extensions and pushdowns with the arms beside the torso use different shoulder positions. Keep the position chosen for that exercise. In the JM press, coordinate the demonstrated elbow travel with the guided bar path.
Use the cable's pull to challenge the elbow action. Face the pulley for the demonstrated curls and face away from the high pulley for the incline pushdowns. Set the bench so you can follow that path without rocking against the cable or crowding the attachment.
02 · Compare the setup
“Curl” or “extension” leaves the support angle, arm position and resistance path unspecified.
Name the variation and record the support, bench angle, pulley position and chosen range.
Settle into the support before the first rep. Begin the curl through the biceps or the extension through the triceps, keeping the upper arms positioned for that variation. Choose a load that preserves your planned pace and repetitions; reduce it when finishing the movement requires torso swing or a different shoulder action.
03 · Exercise library
Choose a demonstration or expand a card for setup and coaching considerations. Written application guides are identified separately.
▶ Watch demonstrationTrain the biceps with the upper arms beside the reclined torso. An incline bench already supports your back; The Launch Pad adds contoured contact and adjustable lumbar fit over that backrest. Use the fitted contact to maintain your chosen torso and shoulder angle as you curl, keeping the work at the elbows rather than rocking forward to finish.
Set the positionAlign the pad’s head end with the bench’s head end and secure it to the raised backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Before taking the dumbbells, let your arms hang beside the torso and choose a comfortable backrest angle without forcing the shoulders farther behind you.
Coach the repetitionBegin with tension in the biceps, then bend the elbows to curl the dumbbells toward your shoulders. Keep the upper arms beside you as you lower. Do not lift the elbows or rock forward to carry the weights through the top.
Check the configurationCheck that both dumbbells clear the bench and rehearse the curl before adding working weight. Use a load that lets you control the lowering and keep the shoulder position you established.
▶ Watch demonstrationLoad the triceps by straightening the elbows against the high cable with a straight grip. The bench establishes the reclined position; The Launch Pad adds contoured back contact and adjustable lumbar fit. Use that contact to stay settled as the bar travels toward your thighs, keeping the upper arms beside you instead of sitting up to help the press.
Set the positionPlace the inclined bench facing away from the high pulley. Align The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Rest your upper back on the pad, plant your feet and take an overhand grip on the bar’s straight grip section. Set the upper arms beside your torso.
Coach the repetitionStart the press with the triceps, straightening the elbows to move the bar down and forward toward your thighs. Let the elbows bend on the return without lifting the upper arms. Keep your back settled against the pad instead of sitting up to move the cable.
Check the configurationSet the bench distance so the bar and cable clear your head throughout the movement. Check that you can reach the attachment at the start and take and return it under control.
▶ Watch demonstrationTrain elbow extension using the curl bar’s angled grips to align your hands and forearms. The incline bench already supports your torso; The Launch Pad changes the contact beneath your back with its contour and adjustable lumbar fit. Settle into that fit while pressing toward your thighs, so the triceps drive the movement without your shoulders rolling forward to finish.
Set the positionPosition the inclined bench facing away from the high pulley. Align The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Rest your upper back on the pad and plant your feet. Take an overhand grip on matching angled sections of the curl bar, with your wrists aligned with your forearms.
Coach the repetitionKeep the hands aligned with the forearms and use the triceps to straighten the elbows toward your thighs. Control the return while the upper arms stay beside you. Reduce the load if finishing the press requires rolling the shoulders forward or sitting up.
Check the configurationChoose grip sections that let your wrists stay aligned with your forearms. Check that the bar and cable clear your head, and arrange a controlled way to take and return the attachment.
▶ Watch demonstrationChallenge the biceps with the upper arms reaching forward toward the cable. The incline bench already supports the reclined torso; The Launch Pad adds contoured back contact and adjustable lumbar fit. Use that fitted contact to keep the torso settled while the elbows bend, rather than pulling the shoulders backward and turning the curl into a row.
Set the positionFace the inclined bench toward the cable machine. Align The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Rest your back on the pad, plant your feet and take an underhand grip on the bar. Reach toward the pulley with your upper arms in front of your torso.
Coach the repetitionBuild tension in the biceps before curling the bar toward your shoulders. Keep the upper arms directed forward rather than pulling them back like a row. Lower toward the pulley under control, with your torso settled against the pad.
Check the configurationSet the pulley height and bench distance together so the cable clears your legs. Check that the bar can travel toward the shoulders and return toward the pulley without hitting your body or the bench.
▶ Watch demonstrationTrain biceps-driven elbow flexion with the cable pulling toward your feet. A flat bench already supports this face-up position; The Launch Pad changes the contact to a contoured surface with adjustable lumbar fit. Set that fit before curling, then keep your torso settled as the bar moves above your body instead of lifting your chest to meet it.
Set the positionPlace the flat bench with its foot end facing the cable machine. Align The Launch Pad's head end with the flat bench's head end and secure it lengthwise. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Lie back with your feet planted and take an underhand grip on the bar. Set the arms above your body with room for the bar to move toward the shoulders.
Coach the repetitionUse the biceps to start the curl while the upper arms stay above your torso. Bring the bar toward your shoulders, stopping clear of your face, then control its return toward the pulley. Shorten the set if you start lifting your torso to meet the bar.
Check the configurationPosition the bench so the cable clears your legs and the bar moves freely above your body. Check that you can reach the attachment at the start and release it under control at the end of the set.
▶ Watch demonstrationTrain strict elbow flexion without adding hip drive or a backward lean. Mounted vertically on a compatible machine upright, The Launch Pad adds contoured back contact to an otherwise unbraced standing curl. That contact gives you feedback as the biceps curl the bar: maintain it and notice when your torso starts helping the lift.
Set the positionSecure the pad vertically on a compatible machine upright using its intended attachment system. Stand with your back against it and hold the curl bar in front of your thighs with an underhand grip. Establish a balanced stance before lifting.
Coach the repetitionSet your feet and settle your back against the pad, then start the curl by bending the elbows with the biceps. Keep the upper arms in place and lower without swinging into the next rep. Reduce the load or end the set if you need leg drive or a backward lean.
Check the configurationConfirm that the machine upright and attachment system are compatible with this use. Check that the pad stays secure and the bar clears your thighs and the machine through the curl.
▶ Watch demonstrationTrain the triceps through elbow extension with the upper arms raised. The bench already supports your lying position; The Launch Pad adds contoured back contact and adjustable lumbar fit. Use that fit to keep your torso settled as the bar lowers and returns, maintaining the upper-arm angle instead of shifting your body to help lift the bar.
Set the positionAlign the pad’s head end with the head end of a compatible bench and secure it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Lie back with your feet planted. Hold the bar above your shoulders and establish the upper-arm angle before bending the elbows. Arrange a controlled way to bring the bar into and out of position.
Coach the repetitionKeep the upper arms raised as you bend the elbows to lower the bar, stopping clear of your head. Use the triceps to start the return and straighten the elbows. Choose a load you can control without dropping into the bottom or turning the movement into a chest press.
Check the configurationChoose a grip and lowering path that keep the bar clear of your head. Rehearse the path with manageable resistance and confirm that you can bring the bar into and out of position under control.
▶ Watch demonstrationUse the JM press for triceps-focused compound pressing along the Smith machine’s fixed path. A flat bench already supports your torso; The Launch Pad adds contoured back contact and adjustable lumbar fit, while raising your position relative to the bar. Recheck the alignment, then use that fitted contact to coordinate the elbow travel and press without shifting beneath the rails.
Set the positionPlace a flat bench under the Smith bar. For this barbell press, follow the setup guide’s recommended head-end offset and secure the pad lengthwise. Recheck the fixed bar path and stops. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Plant your feet and take an overhand grip that lets the elbows bend comfortably. Position the bench so the guided path approaches the upper chest while staying clear of your neck.
Coach the repetitionLower by bending the elbows and allowing them to travel toward the foot end as shown. To begin the return, focus on straightening the elbows as you press along the rails without lifting your torso. Control the change of direction and keep the bar clear of your neck.
Check the configurationSet the machine's stops before adding load and test the path with manageable resistance. Confirm that you can reach the hooks and rerack without changing position, with clearance between the bar and your neck.
▶ Watch demonstrationTrain the triceps with the upper arms raised and each hand controlling a dumbbell. The incline backrest already supports you; The Launch Pad adds contoured head and back contact with adjustable lumbar fit. Use that fit to hold your torso position while the weights lower beside your head, then straighten the elbows to raise them rather than swinging the shoulders.
Set the positionAlign The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Lie back with your head supported and hold a dumbbell in each hand above your shoulders, palms facing one another. Establish the upper-arm position before lowering the weights.
Coach the repetitionBend the elbows to lower each dumbbell beside your head while keeping the upper arms at the angle you set. Start the return through the triceps, then straighten the elbows without swinging the shoulders. Keep both weights clear of your face and control each side separately.
Check the configurationCheck head support and clearance beside the head and bench before starting. Choose a bench angle that allows the demonstrated arm path, and plan a controlled way to take and put down both dumbbells.
05 · Fit the session
Choose the curl or extension that fits your accessory work. Keep bench angle, pulley position and upper-arm position consistent before increasing the challenge.
Name the movement and the reason for changing the support.
Record the contact, equipment settings and intended range.
Use an effort and volume appropriate to the current program.
Evaluate control and performance before changing another variable.
Continue exploring
Advanced Muscle Mechanics®
Explore the product, understand the setup and choose the applications that belong in your training.