Elbow flexion and extension
Biceps - Triceps
![Elbow flexion and extension](https://cdn.calisteniapp.com/images/exercise/full/EX209.jpg)
- Bend your elbows through their full range of motion, from fully extended to fully flexed.
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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Australian switching typewriter pull ups
Beginner
Biceps ∙ RearDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius
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Traps T-pull
Beginner
ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid ∙ Triceps
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Negative supine pull-ups
Beginner
Biceps ∙ Lats
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Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps
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L sit raises with wink on dip bar
Intermediate
Abs ∙ Obliques ∙ HipFlexors ∙ LowerChest ∙ Triceps
![45º back lever](https://cdn.calisteniapp.com/images/exercise/full/EX172.jpg)
45º back lever
Intermediate
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps