Biceps and chest extensions
Biceps - Lower Chest - Upper Chest
- Position yourself with your back to the bar, rack, or door frame.
- Grab it with one hand and stretch until you feel a pull in your chest and biceps.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Posture improvement
Beginner
Abs ∙ Obliques ∙ Upper Chest ∙ Lower Chest ∙ Biceps ∙ Triceps
Get Flexi
Beginner
Upper Chest ∙ Lower Chest ∙ Biceps ∙ Triceps ∙ Forearms ∙ Anterior Deltoid
Specific Elbow Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Posture Correction and Compensation
Beginner
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid
Pear Compensación y Postura Lastrada
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Glutes ∙ Quadriceps ∙ Hamstrings
You may also like
Mixed grip weighted pull-ups
Biceps ∙ Lats
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Ring back lever
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Kettlebell ballistic row
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius
Advanced pull-ups with elastic band
Biceps ∙ Lats