Intermediate
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.
You may also like
Isometric 1 arm up-middle-down pull-up
Advanced
Forearms ∙ Biceps ∙ Lats
Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps
Muscle up to front lever
Advanced
Biceps ∙ Triceps ∙ Abs ∙ Lats ∙ LowerChest
Archer row on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Pull ups with hand rotation on rings
Intermediate
Biceps ∙ Lats ∙ Forearms