Beginner
Wrist rotation
Forearms
- Rotate your wrists clockwise and then counterclockwise for a few seconds.
Sessions
Warm Up Routine
Beginner
Chest ∙ Dorsals ∙ Shoulders ∙ Trapezius ∙ Legs ∙ Rotators
Basics warm up
Beginner
Triceps ∙ Biceps ∙ Dorsals ∙ Chest ∙ Legs ∙ Shoulders
Specific Elbow Warm-up
Beginner
Biceps ∙ Forearms ∙ Shoulders ∙ Trapezius ∙ Rotators ∙ Chest
Specific Wrists Warm-up
Beginner
Forearms ∙ Biceps ∙ Triceps
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Shoulder dislocation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ RearDeltoid ∙ Forearms
Swing and Touch for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats ∙ Obliques
Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats
Tornado swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Bulgarian push ups on rings
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ Forearms ∙ LowerChest
Wrist stretching
Beginner
Forearms