Isometric one arm up-middle-down pull-ups
Forearms - Biceps - Lats
- At a bar, pull up with both hands until your chin passes the bar.
- At that moment, release one of your hands and hold the position for a determined amount of time.
- Then lower yourself until your head is just below the bar and hold it there.
- Finally, lower down until your arm is completely locked and hold again.
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