Advanced
Negative flag
Biceps - Triceps - Abs - Anterior deltoids - Lats - Obliques - Upper chest - Upper trapezius

- On a pull-up bar or vertical bar, place your hands in a flag position.
- Use a jump to help you and bring your legs up to get vertical with respect to the ground.
- Then fully extend and lower yourself until you are parallel to the ground.
You may also like

Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms

Hollow body hold
Intermediate
Abs

Front lever raises
Intermediate
Biceps ∙ Abs ∙ Lats ∙ RearDeltoid

Elastic band assisted hefesto
Intermediate
Biceps ∙ AnteriorDeltoid ∙ Forearms ∙ LowerChest ∙ Triceps

Strict pullover
Intermediate
Abs ∙ Biceps ∙ Lats ∙ LowerChest ∙ Triceps ∙ HipFlexors

Wrist assisted one arm tucked front lever with
Intermediate
Biceps ∙ Obliques ∙ Abs ∙ Lats ∙ HipFlexors