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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Triceps extensions against low bar
Triceps ∙ Abs ∙ Forearms ∙ LowerChest
Triceps extensions on parallel bars
Triceps ∙ Abs ∙ Forearms ∙ LowerChest
Shoulder raises in pike push-ups
AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Shoulder rotation
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Explosive weighted push-ups
Triceps ∙ LowerChest
Supine muscle up
Biceps ∙ Triceps ∙ Lats ∙ LowerChest