Intermediate
Up-middle-down isometric
Biceps - Lats
- Get into a prone pull-up position, with your chin above the bar.
- Hold in that position for the time indicated by the exercise.
- Lower until your head is just below the bar, hold again for the indicated time.
- Finally lower until you are fully hanging and hold in that position.
Routines
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Australian typewriter pull-ups
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Upside-down bar deadlift
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Wrist assisted one arm tucked front lever with
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