Beginner
Isometric knee raises
Abs - Hip flexors - Forearms
- Hang from the bar.
- Bend your legs and raise them until your thighs form a right angle with your torso.
- Hold this position for a certain amount of time.
Routines
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Fallen tucked flag
Intermediate
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
One arm scapular retraction
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Lats ∙ LowerTrapezius ∙ Forearms
Olympic muscle up
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Triceps ∙ Abs ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Biceps
Advanced tucked front lever
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Abs ∙ Lats
Tricep extensions on rings
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Upper-body rotation
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Quadriceps ∙ Abs ∙ Obliques ∙ Glutes ∙ Hamstrings ∙ HipFlexors