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.
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Tucked flag
Intermediate
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Obliques ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Neutral dips on rings
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest
Decline push-ups
Intermediate
Triceps
Dips
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid
Supine pull ups on rings
Intermediate
Biceps
Pull ups with hand rotation on rings
Intermediate
Biceps ∙ Lats ∙ Forearms
