Wrist rotation
Forearms
![Wrist rotation](https://cdn.calisteniapp.com/images/exercise/full/EX215.jpg)
- Rotate your wrists clockwise and then counterclockwise for a few seconds.
Routines
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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False grip hang with bent arms
Beginner
Biceps ∙ Forearms
![Australian pull-ups with false grip](https://cdn.calisteniapp.com/images/exercise/full/EX540.jpg)
Australian pull-ups with false grip
Intermediate
Biceps ∙ Forearms
![Elbow-assisted one arm pull-up](https://cdn.calisteniapp.com/images/exercise/full/EX193.jpg)
Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
![L front pull to inverted pull](https://cdn.calisteniapp.com/images/exercise/full/EX409.jpg)
L front pull to inverted pull
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms ∙ Hamstrings ∙ Glutes
![Hinge Row](https://cdn.calisteniapp.com/images/exercise/full/EX405.jpg)
Hinge Row
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms
![Shoulder dislocation](https://cdn.calisteniapp.com/images/exercise/full/EX361.jpg)
Shoulder dislocation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ RearDeltoid ∙ Forearms