Intermediate
Chest Pull Ups
Biceps - External rotators - Posterior deltoid - Lats
- In a pronated grip, set up on the bar and perform explosive pull-ups, so that your chest touches the bar in each repetition.
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One arm isometric pull-up
Advanced
Biceps ∙ Lats
Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Flag grip familiarization
Beginner
Obliques ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
External shoulder rotation
Beginner
ExternalRotators ∙ LowerTrapezius
T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid
Extended curl on rings
Intermediate
Biceps ∙ Lats ∙ RearDeltoid