Intermediate
Explosive australian chin ups
Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators
- Get into a low bar with an overhand grip, with your body underneath the bar and your legs bent or straight.
- Perform an explosive arm flexion, so that your chest reaches the bar and you can separate your hands from it.
- Extend your arms again to complete one repetition.
You may also like
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Muscle up on rings
Advanced
Triceps ∙ Biceps ∙ Lats ∙ LowerChest
Swing with knee lift
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats
360 Swing
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs
Archer pull-ups
Advanced
Biceps ∙ Lats
Tucked front lever
Beginner
Abs ∙ Biceps ∙ Lats ∙ HipFlexors