Wide grip muscle up
Biceps - Triceps - Lats - Lower Chest
- In a bar with a double-width grip than the shoulders.
- Perform an explosive pull-up so that you end up above the bar in a dip position.
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Bar swing
Biceps ∙ Forearms ∙ Abs ∙ Lats
Back lever
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Tucked back lever pull-ups
Biceps ∙ AnteriorDeltoid ∙ UpperChest
L-sit pull-ups with supine turn
Biceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ Forearms
Corner grip prone pull-ups
Biceps ∙ Lats
Pike on the bar
Abs ∙ Biceps ∙ Lats