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
Tucked flag
Intermediate
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Single leg back lever
Intermediate
Lumbar ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Spiderman push-ups
Intermediate
Triceps ∙ Abs ∙ HipFlexors ∙ LowerChest ∙ UpperChest
Short dips
Beginner
Triceps ∙ LowerChest
Neutral-grip row on rings
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
Korean dips
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest