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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Bulgarian push-ups on rings
Triceps ∙ Abs ∙ ExternalRotators ∙ Forearms ∙ LowerChest
Swing and quarter turn
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Muscle up to front lever
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Forearms ∙ Lats ∙ LowerChest ∙ Triceps
Elbow dips
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
Elastic band assisted one arm pull-ups
Biceps ∙ Lats ∙ Forearms
Wide pull-ups with neutral turn
Biceps ∙ Forearms ∙ Lats