Beginner
Flag grip familiarization
Obliques - Anterior deltoids - Biceps - Lats - Upper chest - Upper trapezius - Triceps
- On a pull-up bar or vertical bar.
- Place one hand above your head and the other at waist level.
- Try to keep the bottom arm completely locked and use it as support, while the top arm should be slightly bent.
- Reach your legs out and hold them in the air while facing the bars to get a feel for the grip of a flag.
- If you sway to one side, adjust the bottom arm to the left or right until you find balance.
You may also like
Knuckle push-up
Intermediate
Triceps ∙ UpperChest ∙ LowerChest
Swing and quarter turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Negative front lever
Intermediate
Abs ∙ Biceps ∙ Lats
Isometric impossible dip
Intermediate
Triceps ∙ LowerChest ∙ Abs
Swing with knee lift
Beginner
Biceps ∙ Forearms ∙ Abs ∙ Lats
Singe leg dragon flag
Beginner
Biceps ∙ Abs ∙ Lats
