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Master Mobility and Overhead Strength: Full Split Stability Challenge Workout Title: Overhead Split Strength & Flexibility Circuit 1. Overhead Dumbbell Hold – 3 sets of 30 seconds Hold a moderate-weight dumbbell or kettlebell directly overhead with locked elbows, focusing on shoulder stability and core engagement. 2. Sliding Front Split Descents – 3 sets of 5 slow reps per side Using sliders or towels under your feet, slowly lower into a front split as deep as possible, controlling the descent t
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All 3 variations still train all 3 heads — these are just biases based on joint position, grip, and tension. No single exercise “isolates” one head choose based on what you want to emphasize and how it feels for you. Pronated (overhand) grip → Targets all 3 heads → Greater emphasis on the lateral head * Pronated grip = more internal rotation elbow extension Supinated (underhand) grip → Targets all 3 heads → Slightly more medial head involvement * Supination shifts elbow mechanics → increases med
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