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.
You may also like

Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius

Swing and three quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms

Half front lever
Intermediate
Abs ∙ Lats ∙ Biceps

Swing for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats

Supine pull ups on rings
Intermediate
Biceps

Bulgarian push ups on rings
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ Forearms ∙ LowerChest