Intermediate
Commando Pull Up
Biceps - Lats

- Get into a pull-up bar with a mixed grip.
- Position your body so that your hands are in front of your face in a neutral grip, rather than having one hand in pronation and the other in supination.
- Perform pull-up repetitions.
- Alternate the position of your hands in each set.
You may also like

Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms

Windshield wipers
Advanced
Abs ∙ Obliques ∙ HipFlexors ∙ Lats

Neutral explosive pull-up
Intermediate
Biceps ∙ Lats

Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius

Muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest

Bulgarian pull ups on rings
Intermediate
Biceps ∙ Lats