Intermediate
Hollow pull up hold
Abs - Lats - Forearms

- Hang from a bar.
- Perform a scapular retraction, so that the upper back is rounded, and a scapular depression, so that the shoulders lower and you engage the lats.
- As for the core, engage the abdominals, glutes, and femoral muscles so that you execute a pelvic retroversion and keep the lumbar area without arching.
- Keep the legs straight and tense so that the entire body forms a compact block.
You may also like

Wrist assisted one arm front lever
Advanced
Biceps ∙ Obliques ∙ Abs ∙ Lats

Wide grip pull-ups
Intermediate
Biceps ∙ Lats

Scapular retraction
Intermediate
LowerTrapezius ∙ Lats

Bulgarian pull ups on rings
Intermediate
Biceps ∙ Lats

Isometric impossible dip
Intermediate
Triceps ∙ LowerChest ∙ Abs

Narrow grip pull-ups
Intermediate
Biceps ∙ Lats