Intermediate
Fallen flag
Obliques - Abs - Anterior deltoids - Lats - Triceps - Upper chest - Upper trapezius - Biceps
- On a pull-up bar or a vertical bar.
- Place one hand higher than your head and the other at waist level.
- Stretch your legs aiming for a 45-degree angle relative to the ground.
- Maintain that position for a specified amount of time.
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Elastic band assisted rings muscle up
Intermediate
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
90º Push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ Serratus ∙ UpperChest ∙ UpperTrapezius
Negative prone pull-ups
Beginner
Biceps ∙ Lats
Neutral pull-ups
Intermediate
Biceps ∙ Lats
Toe-touch pull-ups
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats