Fallen flag
Obliques - Abs - Anterior Deltoid - 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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Biceps ∙ Abs ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Shoulder rotation
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
Supine back lever
Triceps ∙ AnteriorDeltoid ∙ Biceps ∙ LowerChest ∙ Lumbar
Half front lever
Abs ∙ Lats ∙ Biceps