Beginner
Assisted rings muscle up transition
Biceps - Triceps - Lats - Upper chest
- Place the rings at hip-height.
- Begin by hanging with your feet supported on the ground, pull and use your legs to help you get up to the dip position, rotating the rings during the movement.
- Descend again to complete one repetition.
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Intermediate
Biceps ∙ Triceps ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest
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Abs ∙ Triceps ∙ LowerChest
Dragon flag
Intermediate
Biceps ∙ Abs ∙ Lats
Flag elevations
Intermediate
Obliques ∙ Lats ∙ AnteriorDeltoid ∙ Biceps ∙ UpperChest ∙ Triceps ∙ Abs ∙ UpperTrapezius
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms