Intermediate
Partial supine push-ups with elbows forward
Biceps
- This exercise focuses on isolating the biceps as much as possible, trying not to perform the shoulder extension that would involve the back more.
- For this, perform supine pull-ups while trying to keep the elbows forward as much as possible.
- Perform partial range pull-ups, extending your arms fully and stopping halfway through the motion until your forehead is level with the bar.
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Beginner
Biceps ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid
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Intermediate
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius
Partial prone pull-ups with closed grip
Intermediate
Biceps
Negative flag
Advanced
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius
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Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
Leg assisted front lever on parallel bars
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Abs ∙ Biceps ∙ Lats
