Beginner
Lower half prone pull-ups
Biceps - Lats
- Hang from the bar in a pronated grip.
- Perform a partial pull-up, raising until your forehead reaches the height of the bar.
- Lower yourself to complete one repetition.
Routines
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Australian pull ups
Beginner
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
Jump-assisted muscle up
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Triceps ∙ Biceps ∙ Lats ∙ LowerChest
Tucked front lever elevations
Intermediate
Abs ∙ Lats ∙ Biceps ∙ RearDeltoid
Tornado swing and half turn
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Forearms ∙ Lats
Bulgarian row on rings
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Biceps ∙ Lats ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Shoulder shake
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AnteriorDeltoid ∙ ExternalRotators ∙ Lats ∙ RearDeltoid ∙ UpperChest ∙ UpperTrapezius ∙ LowerTrapezius ∙ SideDeltoid
