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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Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Partial Hefesto on Rings
Intermediate
Biceps ∙ Forearms ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Hollow pull up hold
Intermediate
Abs ∙ Lats ∙ Forearms
Wrists strengthening on the floor
Beginner
Forearms