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.
Routines
Warm Up Routine
Beginner
Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators
Posture improvement
Beginner
Trapezius ∙ Shoulders ∙ Chest ∙ Dorsals ∙ Rotators ∙ Biceps
Get Flexi
Beginner
Chest ∙ Dorsals ∙ Trapezius ∙ Biceps ∙ Forearms ∙ Shoulders
Specific Elbow Warm-up
Beginner
Biceps ∙ Forearms ∙ Shoulders ∙ Trapezius ∙ Rotators ∙ Chest
Posture Correction and Compensation
Beginner
Rotators ∙ Trapezius ∙ Shoulders ∙ Biceps ∙ Chest ∙ Lumbar
Pear Compensación y Postura Lastrada
Intermediate
Biceps ∙ Rotators ∙ Trapezius ∙ Shoulders ∙ Dorsals ∙ Buttocks
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False grip isometric high pull-up
Beginner
Biceps ∙ Forearms ∙ Lats
Wrist-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
45º back lever
Intermediate
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Elbow flexion and extension
Beginner
Biceps ∙ Triceps
Archer push ups on rings
Intermediate
Triceps ∙ Abs ∙ LowerChest
Face pull on rings
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
