Intermediate
Flag elevations
Obliques - Lats - Anterior deltoids - Biceps - Upper chest - Triceps - Abs - Upper trapezius
![Flag elevations](https://cdn.calisteniapp.com/images/exercise/full/EX204.jpg)
- 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.
You may also like
![Shoulder rotation](https://cdn.calisteniapp.com/images/exercise/full/EX212.jpg)
Shoulder rotation
Beginner
AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ UpperChest ∙ LowerTrapezius ∙ UpperTrapezius ∙ SideDeltoid ∙ Triceps
![Fallen tucked flag](https://cdn.calisteniapp.com/images/exercise/full/EX206.jpg)
Fallen tucked flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
![Archer pull ups n rings](https://cdn.calisteniapp.com/images/exercise/full/EX279.jpg)
Archer pull ups n rings
Intermediate
Biceps ∙ Lats
![Neutral-grip row on rings](https://cdn.calisteniapp.com/images/exercise/full/EX271.jpg)
Neutral-grip row on rings
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
![Swing and three quarter turn](https://cdn.calisteniapp.com/images/exercise/full/EX237.jpg)
Swing and three quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ Forearms
![Low traps pull](https://cdn.calisteniapp.com/images/exercise/full/EX231.jpg)
Low traps pull
Beginner
Lats ∙ RearDeltoid ∙ Triceps ∙ LowerTrapezius