Elbow-assisted one arm pull-ups

Biceps - Lats - Forearms

Elbow-assisted one arm pull-ups

Hang from the bar with one arm.
Place the other hand on the elbow of that arm.
Pull with both arms to raise up to the bar.

Sessions

Get one arm front lever

Intermediate

Biceps ∙ Triceps ∙ Forearms ∙ Lats ∙ Upper Trapezius ∙ Lower Trapezius

1 Arm Pull Up Intermediate - Advanced

Intermediate

Lats ∙ Upper Trapezius ∙ Lower Trapezius ∙ Biceps ∙ Triceps ∙ Forearms

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Fallen flag

Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps