This exercise focuses on isolating the biceps as much as possible, trying not to extend the shoulders, which would involve the lats more.
To do this, perform pull-ups in a closed grip, taking the elbows out and with a partial range of travel.
From fully stretched until the crown of the head reaches the bar
Try not to separate your body backwards during the execution of the exercise, always keeping your head under the bar.
Artem biceps
biceps
30 min
intermediate
Road to 107 Pull Ups III
dorsals, biceps
20 min
advanced
Yerai Thrust
biceps, forearms, dorsals
45 min
advanced