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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Wrist extensions
Beginner
Forearms

Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms

Wrist-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms

One arm dead hang
Beginner
Forearms

Triceps extensions against low bar
Beginner
Triceps ∙ Abs ∙ Forearms ∙ LowerChest

Isometric L sit on bar
Intermediate
Abs ∙ HipFlexors ∙ Lats ∙ Forearms