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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Abs ∙ Triceps ∙ LowerChest

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Biceps ∙ Abs ∙ Lats

Flag elevations
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AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps

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