Pronation pull-ups

Exercices

Pronation pull-ups

S3-06S3-07S3-08
Pull-up bar
Intermediate
Dosage recommandé
Séries
6
Reps
3-10 - Rest 90 sec. - Technique
Adapte selon ta méthode et ton objectif → Méthodes
TIMER
REPOS
15s
30s
45s
1:00
1:30
2:00
2:30
3:00
3:30
4:00
4:30
5:00
Grand dorsalBiceps brachialGrand rondTrapèzeRhomboïde
BackArms
Tap to explore

Execution

1

Complete descent with arms outstretched

2

no kipping

3

chest towards bar

4

Execution: no kipping

5

Rest 90 sec.

Compatible methods

Static-Dynamic

Power gain
Endurance
2/5
Hypertrophy
2/5
Strength
4/5
Power
5/5

Rest Pause

Volume gain
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
3/5

EMOM (Every Minute On the Minute)

Strength endurance
Endurance
5/5
Hypertrophy
3/5
Strength
2/5
Power
3/5

Pre-Exhaustion

Volume gain
Endurance
5/5
Hypertrophy
4/5
Strength
4/5
Power
2/5

Half Pyramid

Volume gain
Endurance
2/5
Hypertrophy
5/5
Strength
4/5
Power
2/5

Complementary exercises

AntagonisteBarbell Bench Press
AntagonisteBench weights wrap
AntagonisteClassic pumps
AntagonisteFull burpees

Other exercises in this session

S3-10Bench weights wrap
S3-01Classic pumps
S3-16Curl biceps weights standing
S3-03Declined pumps (raised feet)
S3-02Diamond pumps
S3-18Extension triceps overhead haltere
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