Intermediate
Flag elevations
Obliques - Lats - Anterior deltoids - Biceps - Upper chest - Triceps - Abs - Upper trapezius
- Use your legs to propel yourself into a flag position.
- The more controlled you perform the exercise, the more effective it will be.
- You don't need to hold the final position, just mark it and come back down.
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Australian chin ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Strict pullover
Intermediate
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps ∙ HipFlexors
Negative dips with jump
Beginner
Triceps ∙ UpperChest ∙ AnteriorDeltoid
Supine pull-ups in L
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
Toe-touch pull-ups
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
One arm push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest ∙ AnteriorDeltoid ∙ Abs ∙ Obliques
