Hefesto with feet on the ground
Biceps - Anterior Deltoid - Lower Chest - Triceps - Forearms
- Search for a bar that is approximately at waist height.
- Position yourself with your back to the bar, in supine grip.
- Bend your knees until you are below the bar and try to pull up by flexing your elbows.
- Use your legs as little as possible to help.
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AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
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Quadriceps ∙ AnteriorDeltoid ∙ Glutes ∙ Hamstrings ∙ UpperChest ∙ Serratus ∙ Triceps ∙ UpperTrapezius
Scapular protractions
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Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
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Tucked planche on rings
AnteriorDeltoid ∙ Biceps ∙ Triceps ∙ UpperChest