Typewriter Pullups - For this exercise you will need a bar where you can do a standard pull. (Palms away) Grip the bar very wide with elbows at least 90 degrees. Pull up as high as you can go and slowly move your chin all the way to one hand. Move your chin slowly to the other and back to center. Repeat.


Lock-offs - Do this one arm at a time. Find a rock hold or pull-bar and pull yourself up to full contraction on that arm. Maintain your position for as long as you can hold it. switch arms and repeat. Instead of full contraction try 45, 90 and 135 degrees. Feet are allowed but try and put as much weight on your arm as you can.

Finger hangs - Find a hold or edge where you can put just the first pad of your finger. put as much weight as you can for 15 secs. Rotate fingers until all 10 are done. repeat. You are just looking to stress the tendons in your fingers not injure them.

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