Advanced
Assisted hefesto on ground without support
Biceps - Triceps - Anterior deltoids - Lower chest - Forearms
![Assisted hefesto on ground without support](https://cdn.calisteniapp.com/images/exercise/full/EX298.jpg)
- Get into a low bar with a supine grip and your feet supported, without any stop that holds them.
- Pull with your arms, trying to help yourself with your legs as little as possible, until you get to the Korean dips position.
You may also like
![Hollow dip hold](https://cdn.calisteniapp.com/images/exercise/full/EX500.jpg)
Hollow dip hold
Intermediate
Triceps ∙ Abs ∙ LowerChest
![Hinge Row](https://cdn.calisteniapp.com/images/exercise/full/EX405.jpg)
Hinge Row
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms
![Supine pull ups on rings](https://cdn.calisteniapp.com/images/exercise/full/EX276.jpg)
Supine pull ups on rings
Intermediate
Biceps
![Archer pull-up to typewriter](https://cdn.calisteniapp.com/images/exercise/full/EX401.jpg)
Archer pull-up to typewriter
Advanced
Biceps ∙ Lats ∙ Forearms
![Partial supine tucked back pull](https://cdn.calisteniapp.com/images/exercise/full/EX303.jpg)
Partial supine tucked back pull
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest
![Negative flag](https://cdn.calisteniapp.com/images/exercise/full/EX472.jpg)
Negative flag
Advanced
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Obliques ∙ UpperChest ∙ UpperTrapezius