Beginner
False grip isometric high pull-up
Biceps - Forearms - Lats
- Hang from the rings with a false grip, with the wrist above the bottom of the ring.
- Jump up and hold your chin above the rings for a set amount of time.
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Neutral explosive pull-up
Intermediate
Biceps ∙ Lats
Elbow-assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
Shoulder and scapula rotations
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ LowerTrapezius ∙ LowerChest ∙ UpperChest ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ UpperTrapezius
Biceps and Chest extensions
Beginner
Biceps ∙ LowerChest ∙ UpperChest
Negative jump-asissted muscle up
Beginner
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Tucked front lever elevations
Intermediate
Abs ∙ Lats ∙ Biceps ∙ RearDeltoid
