Intermediate
Explosive australian chin ups
Biceps - Lats - Lower trapezius - Posterior deltoid - External rotators

- Get into a low bar with an overhand grip, with your body underneath the bar and your legs bent or straight.
- Perform an explosive arm flexion, so that your chest reaches the bar and you can separate your hands from it.
- Extend your arms again to complete one repetition.
You may also like

Stand up pancake with twist
Intermediate
Glutes ∙ Hamstrings ∙ Lats ∙ Lumbar ∙ Obliques

Active mobility of shoulder flexion on the ground
Beginner
AnteriorDeltoid ∙ Lats

Middle stop pull-ups
Intermediate
Biceps ∙ Lats

Elastic band assisted front lever
Intermediate
Biceps ∙ Abs ∙ Lats

False grip isometric high pull-up
Beginner
Biceps ∙ Forearms ∙ Lats

Wrist assisted one arm tucked front lever with
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ HipFlexors