Air-walking pull-ups
Abs - Biceps - Lats - Hip Flexors
- On a bar, perform pull-ups while moving your feet in sync with the ascent, giving the impression that you are climbing an imaginary staircase.
- Descend, retracing your steps.
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One arm pull-ups
Biceps ∙ Lats ∙ Forearms
Shoulder and scapula rotations
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Half front lever isometric in low bar
Biceps ∙ Abs ∙ Lats
Hip flexors extensions
HipFlexors
Neutral explosive pull-ups
Biceps ∙ Lats
Back lever
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps