Intermediate
Negative front lever
Abs - Biceps - Lats

- Get into a pull-up bar position with both legs straight.
- Try to lower yourself as slowly as possible, without bending your elbows.
Sessions
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Up and down
Beginner
Abs ∙ Triceps ∙ LowerChest

Side plank
Beginner
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T push-ups
Intermediate
Triceps ∙ Abs ∙ ExternalRotators ∙ LowerChest ∙ UpperChest ∙ LowerTrapezius ∙ RearDeltoid ∙ SideDeltoid

Isometric impossible dip
Intermediate
Triceps ∙ LowerChest ∙ Abs

Negative supine pull-ups
Beginner
Biceps ∙ Lats

Clap between legs pull-ups
Advanced
Biceps ∙ Lats