Narrow grip pull-ups
Biceps - Lats
- Placing the hands almost together or with very little separation.
- Perform pull-ups with a pronated grip.
Routines
Routine HFK
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
Todoroki - fullbody
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Hips ∙ Biceps ∙ Dorsals
Inferno
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Abs ∙ Hips
World champion pull
Advanced
Biceps ∙ Dorsals ∙ Abs ∙ Chest ∙ Shoulders ∙ Triceps
Disc Weighted Pull
Intermediate
Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders
HFK 22
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
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Bulgarian pull ups on rings
Intermediate
Biceps ∙ Lats
Hefesto negatives
Advanced
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Supine pull-ups
Intermediate
Biceps ∙ Lats
Forearms dips
Beginner
Lats
Full hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Assisted hefesto on ground without support
Advanced
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
