Today I'm going to take you through a simple homework that you can do with a pull-up bar. It's going to destroy your back and biceps the next day.
We're going to hang on a pull a bar for 60 seconds, warm up our forearms, loosen up our hands and try to reach for higher times every time we do this.
After you complete your dead hands through, go straight into regular pull-ups, keeping your arms wide and pulling your elbows down.
Next we're gonna go into alternate grip chin UPS, so instead of having your hands like this, you're gonna grab it like this position and this helps you develop the width in your bicep muscle as well as your forearm. Make sure you know we're steady controlling it.
Next, we're going to do Archer pull-ups, which are basically going to bring one side up, go down next side up, just like that. If this is too hard, just do a dead hang and do your L-sit right there https://amzn.to/3rdwsWd.
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