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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Wrist-assisted one arm pull-up

Intermediate

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Swing and quarter turn

Swing and quarter turn

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Partial Hefesto on Rings

Partial Hefesto on Rings

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Biceps ∙ Forearms ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps

Wide L sit pull-up with neutral turn

Wide L sit pull-up with neutral turn

Intermediate

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Hefesto with feet on the ground

Intermediate

Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms