Advanced
Isometric 1 arm up-middle-down pull-up
Forearms - Biceps - Lats

- At a bar, pull up with both hands until your chin passes the bar.
- At that moment, release one of your hands and hold the position for a determined amount of time.
- Then lower yourself until your head is just below the bar and hold it there.
- Finally, lower down until your arm is completely locked and hold again.
You may also like

Elbow dips
Intermediate
Triceps ∙ AnteriorDeltoid ∙ LowerChest ∙ Forearms

One straddle leg and one advanced tucked front lever
Advanced
Abs ∙ Lats

Partial supine push-ups with elbows forward
Intermediate
Biceps

Typewriter pull-ups
Advanced
Biceps ∙ Lats

Back clap pull-ups
Advanced
Biceps ∙ Lats

Front lever row to pike and negative
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats