Intermediate
Pull-ups with forearm support
Biceps
- This exercise focuses on isolating the biceps as much as possible, trying to avoid the shoulder extension that would involve more of the back.
- For this, look for a place where you can hang yourself with your forearms supported on some surface (it can be on a pull-up bar, a wall, columns, or similar).
- Perform a pull-up while keeping your body always separated from the point of support.
You may also like
Isometric half-way prone pull-up
Beginner
Biceps ∙ Lats
Short prone pull-ups
Beginner
Biceps ∙ Lats
Tucked flag elevations
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Front lever to muscle up on rings
Advanced
Triceps ∙ Biceps ∙ Abs ∙ AnteriorDeltoid ∙ Forearms ∙ Lats ∙ LowerChest
Asymmetric pull-ups
Intermediate
Biceps ∙ Lats
L row on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
