Headbangers

Biceps - Lats - Abs

Headbangers

Get into a supinated grip with your chin above the bar.
Perform backward repetitions, trying to lower as little as possible, as if the movement were horizontal.

Sessions

Back and biceps hypertrophy

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius

Back & Biceps Ultra Instinct

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius

Intense Workout

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes

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Chest pull-ups

Biceps ∙ ExternalRotators ∙ RearDeltoid ∙ Lats

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Pullover on a low bar

Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps

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Wrist-assisted one arm pull-ups

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Wall climb

Wall climb

Triceps ∙ Abs ∙ Lumbar ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius

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Burpees

Triceps ∙ Quadriceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ Calves ∙ Glutes ∙ Lumbar

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Narrow grip pull-ups

Biceps ∙ Lats