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beginner

Specific Elbow Warm-up

biceps · forearms
5 min
Elbow flexion and extension
2x15"
Elbow flexion and extension
Wrist rotation
2x10"
Wrist rotation
Shoulder and scapula rotations
2x15"
Shoulder and scapula rotations
Biceps and Chest extensions
2x12" on each side
Biceps and Chest extensions
Wrist stretching
2x12" on each side
Wrist stretching
Wrists extensions stretch on the floor
2x12"
Wrists extensions stretch on the floor
Shoulder extensions on the floor
2x12"
Shoulder extensions on the floor
External shoulder rotation
2x6 on each side
External shoulder rotation
Floor row with elastic band
2x10
Floor row with elastic band
Traps pull
2x8
Traps pull
Forearms press
2x8
Forearms press
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