Pull-ups with forearm support
Biceps
- This exercise focuses on isolating the biceps as much as possible, trying to avoid the shoulder extension that would involve more of the back.
- For this, look for a place where you can hang yourself with your forearms supported on some surface (it can be on a pull-up bar, a wall, columns, or similar).
- Perform a pull-up while keeping your body always separated from the point of support.
Sessions
You may also like
Supine pull-ups on rings
Biceps
Supine waist pull-ups
Biceps ∙ Lats
Tucked front lever rows on rings
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Wide grip supine pull-ups
Biceps ∙ Lats
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Hefesto negatives
Biceps ∙ AnteriorDeltoid ∙ LowerChest