Narrow grip pull-ups
Biceps - Lats
- Placing the hands almost together or with very little separation.
- Perform pull-ups with a pronated grip.
Sessions
Routine HFK
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest
Todoroki - fullbody
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest ∙ Glutes
Inferno
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Upper Chest ∙ Lower Chest
World champion pull
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
Disc Weighted Pull
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius
HFK 22
Intermediate
Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps ∙ Triceps ∙ Forearms
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Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Burpee with pull-ups
Biceps ∙ Abs ∙ Lats ∙ LowerChest ∙ Triceps ∙ Calves ∙ Glutes ∙ HipFlexors ∙ Lumbar ∙ Quadriceps
Neutral pull-ups on rings
Biceps ∙ Lats
Partial supine tucked back pull
Biceps ∙ AnteriorDeltoid ∙ LowerChest
Wrist assisted one arm front lever
Biceps ∙ Obliques ∙ Abs ∙ Lats
Tucked front lever
Abs ∙ Biceps ∙ Lats ∙ HipFlexors