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
Swing and Touch for 540
Intermediate
Biceps ∙ Abs ∙ Forearms ∙ Lats ∙ Obliques
Scapular retraction
Intermediate
LowerTrapezius ∙ Lats
Back lever
Intermediate
Lumbar ∙ Abs ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps
Double lunge with burpee and pull-up
Intermediate
Biceps ∙ Abs ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps ∙ Triceps
Archer dips on rings
Intermediate
Triceps ∙ LowerChest ∙ AnteriorDeltoid
Neutral-grip row on rings
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius
