Intermediate
Full hefesto pull with support
Biceps - Anterior deltoids - Lower chest

- Position yourself facing away from a low bar, with an overhand grip and your feet behind the bar.
- Use a stop in your feet, either a wall, a friend's foot or anything else.
- Pull with your arms to bring your back closer to the bar and then arch your back so that your elbows are above it.
- Return to the starting position with your arms extended to complete one repetition.
Sessions
You may also like

L-sit to advanced tucked front lever
Advanced
Abs ∙ HipFlexors ∙ Lats ∙ Biceps

Elbow push-ups
Advanced
Triceps ∙ LowerChest ∙ UpperChest

Fallen flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius ∙ Biceps

Tucked planche dips
Advanced
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ HipFlexors ∙ Abs

Knee push-ups
Beginner
Triceps ∙ LowerChest

Assisted rings muscle up transition
Beginner
Biceps ∙ Triceps ∙ Lats ∙ UpperChest