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Partial supine push-ups with elbows forward

Exercise preview

Partial supine push-ups with elbows forward

Beginner10 repsNo jumping

Muscles worked

Biceps

You need

Pull-up bar

How to do it

  1. This exercise focuses on isolating the biceps as much as possible, trying not to perform the shoulder extension that would involve the back more.
  2. For this, perform supine pull ups while trying to keep the elbows forward as much as possible.
  3. Perform partial range pull ups, extending your arms fully and stopping halfway through the motion until your forehead is level with the bar.

Exercise demonstration from Calisteniapp, used under licence.