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Myth Buster: “Full Range of Motion Is Always Best”

Writer: Robin Bakker
Robin Bakker
May 16
1 min read
Man in a gym wearing a red cap and gray tank top, showcasing muscular arm. Background has gym equipment and dim lighting.
Coach Robin | 3 weeks before first competition in Men's Physique

Full range of motion is great. Always? Not quite. A full range can build mobility and muscle well, especially with light to moderate weights. But when weight gets heavy, forcing the deepest stretched position can increase stress on tendons and joints.


Example: biceps curls.


Starting a biceps session with lighter full-range reps makes sense. But as the weight gets heavier, you may want to slightly limit the stretched bottom position. That is especially true if your elbows or front shoulders get irritated.


Same with flys. A deep stretch can feel amazing with light control. With heavy dumbbells? That can become a pec-tear speedrun. Not recommended.


Better rule

Use full range when you can control it, tolerate it, and recover from it.

When load increases:

  • Control the eccentric

  • Avoid bouncing

  • Respect pain

  • Adjust range to your structure


Final rep - Full Range of Motion

Full range is a tool, not a commandment carved into a protein bar.


Sources

  • Provided internal exercise notes.

  • Mayo Clinic — Weight training technique and injury prevention.

  • ACSM — Resistance training progression guidance.

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