Narrow grip pull-ups
Biceps - Lats
- Placing the hands almost together or with very little separation.
- Perform pull-ups with a pronated grip.
Routines
Routine HFK
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
Todoroki - fullbody
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Hips ∙ Biceps ∙ Dorsals
Inferno
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Abs ∙ Hips
World champion pull
Advanced
Biceps ∙ Dorsals ∙ Abs ∙ Chest ∙ Shoulders ∙ Triceps
Disc Weighted Pull
Intermediate
Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders
HFK 22
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
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Isometric Pull Up Command
Beginner
Biceps ∙ Lats
Weighted australian pull ups
Intermediate
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
One hand kettlebell biceps curl
Beginner
Biceps
Kettlebell high pull
Beginner
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings
One arm tucked front lever
Advanced
Biceps ∙ Obliques ∙ Lats ∙ Abs ∙ HipFlexors