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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Hinge Row
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Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms
Isometric knee raises
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Abs ∙ HipFlexors ∙ Forearms
Swing and half turn
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Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Elastic band assisted hefesto
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Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps
One arm dead hang
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Tornado swing and switch
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Biceps ∙ Forearms ∙ Abs ∙ Lats