Elbow flexion and extension
Biceps - Triceps
- Bend your elbows through their full range of motion, from fully extended to fully flexed.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Basics warm up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats
Specific Elbow Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Specific Wrists Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
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Mixed grip weighted pull-ups
Biceps ∙ Lats
Assisted front lever with feet on the wall
Abs ∙ Lats ∙ Biceps
Ice cream makers to front lever
Abs ∙ Biceps ∙ Lats
Rocking back bridge
Glutes ∙ Hamstrings ∙ Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ UpperTrapezius
Explosive weighted dips
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Tucked handstand with flexed arms
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Serratus ∙ UpperChest ∙ UpperTrapezius