Workouts
  • Strength
  • Hypertrophy
  • Weighted
  • Freestyle
  • Rings
  • Endurance
Stay updated
  • Changelog
Support
  • Help and support
  • Privacy policy
  • Terms of use
Blog
GET IT ONGoogle PlayDownload on theApp Store
WorkoutsBlog
Workouts
  • Strength
  • Hypertrophy
  • Weighted
  • Freestyle
  • Rings
  • Endurance
Stay updated
  • Changelog
Support
  • Help and support
  • Privacy policy
  • Terms of use
Blog
GET IT ONGoogle PlayDownload on theApp Store
Get started
Beginner

180º

Forearms - Biceps - Lats

180º
  • 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.

Sessions

Monkey Freestyle Basics

Intermediate

Biceps ∙ Forearms ∙ Dorsals ∙ Abs ∙ Triceps ∙ Chest

You may also like

    Short prone pull-ups

    Short prone pull-ups

    Beginner

    Biceps ∙ Lats

    Skin the cat

    Skin the cat

    Beginner

    Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors

    Isometric half-way supine pull-ups

    Isometric half-way supine pull-ups

    Beginner

    Biceps ∙ Lats

    Flag grip familiarization

    Flag grip familiarization

    Beginner

    Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps

    Short supine pull-ups

    Short supine pull-ups

    Beginner

    Biceps ∙ Lats

    Neutral explosive pull-up

    Neutral explosive pull-up

    Intermediate

    Biceps ∙ Lats

App
  • Sessions
  • User's guide
Stay updated
  • Blog
  • Changelog
Support
  • Help and support
  • Privacy policy
  • Terms of use
follow us!
  • YouTube
  • TikTok
  • Instagram
  • Facebook
  • Discord
GET IT ONGoogle PlayDownload on theApp Store

Official Partners

Logo oficial de Barmania Pro
Logo oficial de Sthenos Club