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
Lower half prone pull-ups
Beginner
Biceps ∙ Lats
Tucked front lever raises on rings
Intermediate
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms
360 Swing
Intermediate
Biceps ∙ Obliques ∙ Lats ∙ HipFlexors ∙ Abs
Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Tucked flag elevations
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius