The elbows and biceps need to be gradually prepared prior to beginning strenuous iron cross training. The series below is slightly easier version of the one that I begin my own athletes with. During all of these steps pressure should be felt on the biceps or more specifically in the brachialis where it crosses the elbow. If this pressure is not felt, then continue working that variation until you are strong enough to execute it correctly. Elbow Preparation Series for Iron Cross Work: 1) XR sup