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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Hefesto with feet on the ground
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
One arm scapular retraction
Lats ∙ LowerTrapezius ∙ Forearms
Triceps extensions against low bar
Triceps ∙ Abs ∙ Forearms ∙ LowerChest
Wrists extensions stretch on the floor
Forearms
Muscle up to front lever
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Forearms ∙ Lats ∙ LowerChest ∙ Triceps
Triceps extensions on parallel bars
Triceps ∙ Abs ∙ Forearms ∙ LowerChest