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

Wrists extensions stretch on the floor
Beginner
Forearms

Impossible dip
Advanced
Triceps ∙ LowerChest ∙ Abs

Hefesto with feet on the ground
Intermediate
Biceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Triceps ∙ Forearms

Skin the cat
Beginner
Abs ∙ Lats ∙ AnteriorDeltoid ∙ UpperChest ∙ HipFlexors

Shoulder-assisted one arm pull-up
Advanced
Biceps ∙ Forearms ∙ Lats

Neutral-grip row on rings
Beginner
Biceps ∙ Lats ∙ RearDeltoid ∙ LowerTrapezius