Negative supine pull-ups
Biceps - Lats
- Jump up until you have your chin above the bar in a supinated grip.
- Slowly lower yourself until your elbows are locked.
- Control the descent as much as possible, try to make it last at least 3 seconds.
Routines
Back and biceps hypertrophy
Beginner
Biceps ∙ Dorsals ∙ Trapezius ∙ Shoulders ∙ Rotators ∙ Forearms
Time Room - Fullbody beginner
Beginner
Quadriceps ∙ Hips ∙ Abs ∙ Triceps ∙ Chest ∙ Calves
Inferno
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Abs ∙ Hips
Back Kass
Beginner
Biceps ∙ Dorsals ∙ Forearms
Back Beginners
Beginner
Biceps ∙ Dorsals ∙ Abs ∙ Hips ∙ Trapezius ∙ Shoulders
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Tucked flag
Intermediate
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Kettlebell deadlift
Beginner
Lumbar ∙ Glutes ∙ Hamstrings ∙ Lats ∙ Quadriceps
Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Tucked back lever pull ups with close grip
Intermediate
Biceps ∙ AnteriorDeltoid ∙ UpperChest
Neutral pull-ups
Intermediate
Biceps ∙ Lats
Partial australian chin ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
