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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Isometric prone pull-ups

Isometric prone pull-ups

Biceps ∙ Lats

Rowing in bar

Rowing in bar

Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid

Partial prone pull-ups with closed grip

Partial prone pull-ups with closed grip

Biceps

Advanced plank

Advanced plank

Abs

L sit raises on dip bar

L sit raises on dip bar

Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest

Wrist assisted one arm tucked front lever raises

Wrist assisted one arm tucked front lever raises

Biceps ∙ Obliques ∙ Abs ∙ HipFlexors ∙ Lats