Beginner
Bar Swing
Biceps - Forearms - Abs - Lats

- Hang from the bar and thrust your legs forward, as if you were kicking someone in front of you with the sole of your foot.
- Follow the swinging motion and when you reach the back of the bar, make a small adjustment with your hands, giving a slight pull and start again.
Sessions
You may also like

Archer pull ups n rings
Intermediate
Biceps ∙ Lats

Australian switching typewriter pull ups
Beginner
Biceps ∙ RearDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius

Biceps and Chest extensions
Beginner
Biceps ∙ LowerChest ∙ UpperChest

Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps

Half front lever
Intermediate
Abs ∙ Lats ∙ Biceps

Assisted one arm pull-up on rings
Intermediate
Biceps ∙ Lats