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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Triceps extensions against low bar
Beginner
Triceps ∙ Abs ∙ Forearms ∙ LowerChest

Hinge Row
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms

Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms

Wide pull-up with neutral turn
Intermediate
Biceps ∙ Forearms ∙ Lats

False grip hang with stretched arms
Beginner
Forearms

Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms