Intermediate
Elbow-assisted one arm pull-up
Biceps - Lats - Forearms
- Hang from the bar with one arm.
- Place the other hand on the elbow of that arm.
- Pull with both arms to raise up to the bar.
Routines
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Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
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Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius
Back clap pull-ups
Advanced
Biceps ∙ Lats
Shoulder extension
Beginner
Lats ∙ LowerChest ∙ UpperChest
One arm dead hang
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Forearms
Neck and Abs extensions
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Abs ∙ UpperChest ∙ LowerChest ∙ Lats
