Beginner
180º
Forearms - Biceps - Lats
- Hang from a bar and perform a swing.
- Once your entire body has passed to the other side, use a hip rotation to help you turn around and switch directions.
- Quickly switch your hand grip during the process, when learning you can make the hand switch sequentially.
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Australian pull ups at home with chairs
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Wide grip pull-ups
Intermediate
Biceps ∙ Lats
Neck and Abs extensions
Beginner
Abs ∙ UpperChest ∙ LowerChest ∙ Lats
Swing and three quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms
Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Fallen tucked flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
