3 Grip Lat Pulldown 3 sets
(Wide Overhand 4 reps, Shoulder With Overhand 4 reps, Shoulder width underhand 4 reps)
Zottman Curls (3x12)
Wide Grip Pullups (3x10)
Negative Curls (3x10)
NOTE: You want to have a heavier weight than normal because you are only "lowering" the weight, you need assistance for the positive or "concentric" movement (curling up) so that you are not doing the positive and the negative moments. The point is to work the muscle a different way than usual.
Corkscrew 3x15
Left and Right circle is counted as "one"
V Sit 3x15
Note: Whichever Variation you are comfortable with
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