Wrist rotation
Forearms
- Rotate your wrists clockwise and then counterclockwise for a few seconds.
Sessions
Warm Up Routine
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Basics warm up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Lats
Specific Elbow Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
Specific Wrists Warm-up
Beginner
Upper Chest ∙ Lower Chest ∙ Anterior Deltoid ∙ Side Deltoid ∙ Rear Deltoid ∙ Biceps
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Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms ∙ Hamstrings ∙ Glutes
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False grip reversed hang
Forearms ∙ UpperTrapezius
One arm hanging leg raises
Forearms ∙ Obliques ∙ Abs ∙ HipFlexors
Triceps extensions on parallel bars
Triceps ∙ Abs ∙ Forearms ∙ LowerChest
Hefesto
Biceps ∙ Triceps ∙ LowerChest ∙ Forearms ∙ AnteriorDeltoid