Beginner

Wrist stretching

Forearms

Wrist stretching

Stand with one arm extended in front of you.
Use the other hand to help you flex your wrist.
Hold the position for a determined amount of time.

Sessions

Shoulders and wrists flexibility routine

Beginner

Chest ∙ Forearms ∙ Dorsals ∙ Shoulders

Specific Elbow Warm-up

Beginner

Biceps ∙ Forearms ∙ Shoulders ∙ Trapezius ∙ Rotators ∙ Chest

Specific Wrists Warm-up

Beginner

Forearms ∙ Biceps ∙ Triceps

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Elbow-assisted one arm pull-up

Intermediate

Biceps ∙ Lats ∙ Forearms

One arm dead hang

One arm dead hang

Beginner

Forearms

Isometric knee raises

Isometric knee raises

Beginner

Abs ∙ HipFlexors ∙ Forearms

Elbow dips

Elbow dips

Intermediate

Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms

False grip hang with bent arms

False grip hang with bent arms

Beginner

Biceps ∙ Forearms

Swing and quarter turn

Swing and quarter turn

Intermediate

Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats