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2020

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Bent Arm Workout For Strength & Mobility

Sep 04, 2020

Check out this simple, yet effective bodyweight bent arm strength workout. Not only will it increase your strength, it will also help improve your shoulder mobility.

Wrist warm-up

2-3 rounds

  • Passive wrist extension stretch: 15-30s
  • Finger pulls: 10 reps
  • Finger doming: 15-30s

Overhead warm-up

3 rounds

  • Scap pull-ups: 10 reps
  • Incline push-ups: 10reps
  • Incline ring rows: 10 reps

Superset #1

3-5 rounds

  • Eccentric pull-ups: 5 reps with 2s hold and 3s to lower
  • Shoulder extension stick lifts: 5 reps with 3 s hold and 3s lower

Superset #2

3-5 rounds

  • Push-ups: 10 reps
  • W Lifts: 3-4 reps, holding for 10s
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