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the improtant point here is to keep the arms always tended. Start with a large grip, and
narrow little by little. Work in sets of 12 reps. Of course there's the "L-fly" exercise,
standing or lying on a side. The next one is a dynamic one, do it in both ways. Then,
with a fixed bar , which is not the case here, you slightly catch the bar, then you elevate
your elbow as much as possible. And the last one, grab the stick, put it behind your shoulder,
catch with the other hand, and then pull and turn