exercises ideas

Exercises Ideas

51. Inverted Curl
In the video Ive linked to the guy is using a TRX, but you can use the underside of a table instead. Lie under the table and grab the edge with your palms facing you. Bend your knees 90 degrees and keep your body in a straight line by bracing your glutes and abs. Raise your body to the underside of the table by bending your elbows.
52. Inverted Row
Head out and find a playground with some horizontal bars, or use the underside of a table again. If youre using a bar grab it with your palms facing away from you, and if youre using a table grab the outer edges. Pull your body up until your chest meets the surface, and slowly lower yourself back to a hanging position.
53. Eccentric Chin Pull Ups
Chin ups palms facing you and pull ups palms facing away can be pretty tough. If you cant do them just yet, dont fret. Get started by jumping up to a bar and slowly lowering yourself back down the ground.
54. Chin Up
Hang from a secure bar or rafter with your palms facing towards you. Keep your body in a straight line by tightening your core and glutes. Pull yourself towards the bar, pause, and return to the dead hang position. Try to imagine tucking your shoulder blades into your back pockets.
55. Pull Up
Most people find pull ups palms facing away more difficult than chin ups because of the reduced involvement of the biceps. Id recommend heading out to find a playground to do your pull ups, but you can do them using a sturdy not hollow, or plywood door with a towel wedged underneath to stop it swinging.
56. Feet Elevated Inverted Row
Should the regular inverted row become too easy, you can make it more difficult by elevating your feet on something such as a chair. Remember to keep your body in a straight line.
57. Side To Side Pull Up
Set up just as you would for a normal pull up palms away from you, but pull your body to one side to add emphasis to that side. Switch sides with each rep.
58. One Arm Inverted Row
This is quite a jump from the two arm inverted row variations, so I suggest you start with a surface that allows you to position yourself at an incline. Gradually reduce the incline until you are able to perform it from the ground.
59. One Arm Chin Up
One arm chin ups are one of impressive exercises in existence, and elude many hardcore exercisers for years. To qualify as a real one arm chin up you shouldnt be holding on to the wrist of your working arm, which is what makes it so difficult. If youre interested in giving it a go, I recommend this tutorial by Al Kavadlo.
60. 6YTWL
The YTWL is great for strengthening many of the smaller muscles in the shoulder joint. From a standing position, bend at the hips and keep your back straight. From there, make 10 Y, T, W, L motions with the arms watch the video to understand what I mean.