Intermediate
Close Grip Weighted Pull Ups
Biceps - Lats
- Utilize a weighted chain, vest, or other form of resistance to add extra load.
- In a high bar position, place your hands in a pronated grip, close together or nearly so.
- Perform full range pull-ups.
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Mesías sequence
Advanced
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Tucked front lever rows on rings
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Olympic muscle up
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps
Assisted hefesto on ground without support
Advanced
Biceps ∙ Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms
Swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
One hand row on rings
Intermediate
Biceps ∙ Lats ∙ Forearms