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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Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius

Partial hefesto pull with support
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest

Pull ups with hand rotation on rings
Intermediate
Biceps ∙ Lats ∙ Forearms

Australian pull ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators

Single leg front lever negative
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Abs ∙ Biceps ∙ Lats

Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius