Beginner

False grip hang with stretched arms

Forearms

False grip hang with stretched arms

Hang from the rings using a false grip, with the wrist above the lower part of the ring.
Perform an isometric hold with the arms extended for a specified time.

Sessions

Basic Rings Back

Intermediate

Biceps ∙ Dorsals ∙ Forearms ∙ Shoulders ∙ Rotators ∙ Trapezius

Sam Rings Beginner

Beginner

Biceps ∙ Triceps ∙ Abs ∙ Chest ∙ Forearms ∙ Shoulders

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Hinge Row

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Biceps ∙ Lats ∙ LowerTrapezius ∙ Forearms

False grip hang with bent arms

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Tornado swing and quarter turn

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Intermediate

Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats