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.
You may also like
Double lunge with burpee and pull-ups
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
L row on rings
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
One arm dead hang
Forearms
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Isometric L sit on bar
Abs ∙ HipFlexors ∙ Lats ∙ Forearms
Shoulder assisted one arm front lever
Biceps ∙ Obliques ∙ Abs ∙ Lats